Go for 2&5™ Vegetable Tips

The LifeStyle Channel is behind an Australian Government initiative to promote the importance of children eating more fruit and vegetables. A lifetime habit of eating fruit and vegetables every day can help prevent heart disease, some forms of cancer and obesity. Health authorities recommend we Go for 2&5™ meaning that adults should go for at least 2 serves of fruit and 5 serves of vegetables every day. The amount children should eat depends on their age and appetite.

Here are some vegetable tips to incorporate in your every day.


  • Top toast with cooked mushrooms, tomatoes, capsicum or sweet corn
  • Chop and add to an omelette or savoury pancake
  • Heat chopped leftover vegetables and serve as a topping for toast; add an egg or reduced-fat cheese for a more substantial meal


  • Top English muffins or crumpets with diced vegetables and sprinkle with reduced-fat cheese for a quick mini pizza
  • Serve carrot and celery sticks, florets of broccoli and cauliflower, and strips of capsicum with a low fat dip
  • Grate or dice onion, carrot, zucchini, potato and corn into a savoury muffin or pikelet mixture
  • Grate beetroot and butternut pumpkin to add colour to your salad or sandwich

Main meals

  • Make meat go further by adding extra vegetables in a stir-fry or casserole
  • Add vegies in season or legumes (e.g. dried beans, peas or lentils) to soups for added flavour and taste

Add extra vegies, dried peas, beans or lentils to recipes for:
  • meatloaves, patties an stuffings
  • stews and casseroles
  • pies
  • nachos
  • pasta and rice dishes
  • pizza and pancakes

Always serve main meals with cooked vegetables or a salad

Use capsicum, zucchini, pumpkin, eggplant, cabbage and lettuce leaves as edible containers with savoury fillings

For easy wedges, cut potato, sweet potato, pumpkin and parsnip into wedges; microwave until cooked; mix with a teaspoon of vegetable oil, dried mixed herbs and seasoning, and grill until crisp.

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