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Struggling to get your 2 & 5 every day?

Hack

Some tips to make the ‘2 fruit & 5 veg’ advice more realistic.

Struggling to get your 2 & 5 every day?

It’s a widely established that fruit and vegetables are excellent for our health and known to be protective against lifestyle diseases like heart disease and diabetes. It is recommended to eat “2 fruit & 5 Veg” each and every day, but for many people this is hard to achieve.

Here are a few handy tips to help you to easily smash the "2&5" target....

If you’re struggling to eat 2 pieces of fruit, try:

  • Getting your 2 serves of fruit in as snacks! Have a piece of fruit for morning or afternoon tea, or even as a dessert!
  • If having just a piece of fruit seems boring, or doesn’t fill you up, find ways to make it tastier! Try adding to yoghurt to berries, putting peanut butter on apple slices or having a handful of nuts with your fruit!
  • Stew fruit (try combinations of rhubarb, pears, apple, berries - whatever you like!) and add it to porridge or muesli at breakfast.
  • Use frozen fruit in smoothies
  • Add citrus fruits (like oranges, pomegranate) to salads for a refreshing flavour!

If you’re struggling to eat 5 serves of veggies, try:

  • Adding flavour to your veggies with herbs and spices like curry powder, garlic, chilli, paprika, thyme, basil, coriander, lemon, pepper, nutritional yeast, sage, dill … it can be whatever you like!
  • Try different ways to cook your veggies. Experimenting with techniques like steaming, stir frying, grilling, baking, BBQing can open up a tonne of new flavours and textures.
  • Remember that legumes (peas, beans, lentils) are considered both a vegetable and a plant protein and are super versatile and can be flavoured however you like!
  • Use frozen and canned veggies if you want! They are cheap, have a long storage period and are equally as nutritious as fresh veg.
  • Try adding some veggies into breakfast - spinach, avocado, and zucchini are all great additions to smoothies, or having tomatoes, spinach or mushrooms with eggs instead of bacon and sausages.
  • Challenge yourself to pick just one new vegetable each week (doesn’t matter if its frozen, canned, or fresh) and add it to a meal you’re making - you might be surprised to find something you like!

So, whilst 2 fruit and 5 veg might seem hard to achieve, there are plenty of small and easy changes you can make to help work towards this target.

If you’re not sure where to start, visit the Australian Guide to Healthy Eating to find out what a serve is, take our Healthy Eating Quiz to see what you can add to your diet to improve it, or check out some of our great recipes!

Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz