Fit & Fabulous 2017 Health & Wellness Health & Wellness Month

5 ways to increase your daily veggie intake

June 7, 2017
5 ways to increase your daily veggie intake

5 ways to increase your daily veggie intake

You may have read my previous posts and know that I am making June my month of Health & Wellness.  That means looking at my overall health through exercise, diet and mental health.  So far for the month, I’ve outlined what my approach will be and given you a general idea.  In this post I would like to look at ways we can increase our fruit and vegetable intake to keep fit and fabulous!

Recently, the CSIRO reported that one in two Australians are NOT eating enough fruit and vegetables.  The CSIRO Healthy Diet Score showed that those adults who ate more fruit and vegetables scored higher.

“Increasing the amount of fruit and vegetables we eat is one of the simplest ways Australians can improve their health and wellbeing today as well as combat the growing rates of obesity and lifestyle diseases such as heart disease, Type 2 diabetes and a third of all cancers,” Professor Noakes explained.

We know that we should be eating more fruit and in particular vegetables but sometimes they can become boring. I’ve listed below 5 quick ways you can increase your veggie intake without too much effort – and we all like that don’t we?

5 ways to increase your daily veggie intake

1.  Drink Your Veggies

5 ways to increase your daily veggie intake

This is a quick a fast way to get your daily intake.  Just throw your veggies into the blender and ‘drink’ your veggies.

2. Stir Frys

5 ways to increase your daily veggie intake

This is a quick meal to put together.  Just chop up whatever you have in the fridge and stir fry.  I love onions, capsicums (red or green peppers), zuchinni, eggplant, carrots, snow peas, beans – anything really.

Remember not to overcook as the vegetables will lose their nutritional value the more you cook them.  Get creative if you wish with different sauces (although remember these can add calories).

3. Au Naturale

5 ways to increase your daily veggie intake

As I mentioned in #2, overcooking vegetables is a no-no if you want to retain the nutritional value.  Try eating vegetables raw – yes even cauliflower and broccoli can taste delicious raw and serve them with a hummus dip.  Delicious and healthy!

4. Soup

5 ways to increase your daily veggie intake

Nothing tastes better in winter than a hearty vegetable soup.  Again, chop up what vegetables you have, add some stock, your favourite herbs and a tin of peeled tomatoes and you have the makings of a yummy minestrone.

5. Frittatta

I love frittatas and they are quick and easy to make.  Here is the recipe to my favourite – you can make one large one or individuals for lunches or snacks. Individual Frittatas with spinach, capsicum and mushroom

It is important to include as many colours as you can as I wrote in my post, Simple Ways to Rejuvenate Yourself #1 – Make healthier food choices

Do you eat enough fruit and vegetables?  Why not take the Healthy Diet Score through this link to find out


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  • Reply Donna June 7, 2017 at 15:41

    Thanks for the link to ‘my total well being diet’.
    I found it to be very interesting….and useful!

    • Reply Sue Loncaric June 8, 2017 at 09:55

      Yes I found it interesting also Donna so thought I would share. Have a beautiful day and thank you for your constant support of my blog. xx

  • Reply Cathy Lawdanski June 7, 2017 at 19:54

    Sue – I made vegetable soup on Saturday and then roasted all the rest of my vegetables on Monday to have all week! So important to keep your veggie intake high!

    • Reply Sue Loncaric June 8, 2017 at 09:55

      Oh snap Cathy! I made it on Sunday such an easy and delicious way to get our veggies isn’t it? Have a great week!

  • Reply Leanne | crestingthehill June 7, 2017 at 23:32

    I love fruit and vegetables – it’s one of the nice things about the change in seasons – you go from salads to vegetables and back again. Plus you get the added bonus of different fruit in season – nothing like a piece of fruit that hasn’t spent months in cold storage!

    • Reply Sue Loncaric June 8, 2017 at 09:54

      We are lucky to have such variety here in Australia aren’t we Leanne. With the increase of farmers markets in Brisbane now we are never short of fresh fruit and veg. xx

  • Reply Jennifer June 7, 2017 at 23:52

    I love to throw a bunch veggies like peppers, onions, and tomatoes together with chickpeas and red beans to make a salad with red vinegarette. Simple and easy.

    • Reply Sue Loncaric June 8, 2017 at 09:53

      Oh that sounds yummy Jennifer and so easy. I love chickpeas and that would certainly adds some protein to the meal. Thanks for stopping by and have a great day. x

  • Reply Lisa @ The Meaning of Me June 8, 2017 at 06:10

    Great tips – the only one I don’t already do is the frittata thing. No idea why..guess I just never tried it. On the menu now!

    • Reply Sue Loncaric June 8, 2017 at 09:46

      I actually found frittata through my daughter Lisa and it is so quick and easy to make and also tastes delicious. I don’ think you will be disappointed. Thanks for stopping by and have a beautiful day. x

  • Reply Judee@gluten free A-Z Blog June 13, 2017 at 05:37

    We eat a lot of veggies- I especially love them in soup. good ideas,.

    • Reply Sue Loncaric June 13, 2017 at 05:45

      Thanks Judee for stopping by. It is winter here now so I made a huge pot of vegetable soup and it was delicious. Glad you liked my ideas and have a beautiful day. x

  • Reply Janet aka Middle Aged Mama June 17, 2017 at 17:05

    We have an air fryer, I love cooking vegie chips in it: so quick and easy! Zucchini, potato, and sweet potato yum … oh and cobs of corn too x

    • Reply Sue Loncaric June 19, 2017 at 09:04

      I’ve seen those Janet but haven’t bought one. It surely would be a much easier and healthier way of cooking veggies. Have a great week and thanks for stopping by.

  • Reply Leslie Clingan July 12, 2017 at 02:13

    Many mornings, I drink a smoothie breakfast. I often forget to add the kale and spinach I have bought for that purpose. Maybe this great post will remind me.

    • Reply Sue Loncaric July 12, 2017 at 08:49

      I’m actually not a kale person Leslie and I usually have smoothies in Summer not winter for some reason. It is a great way to get our veggies though. Enjoy your smoothie! xx

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