Amp up the vegetables in your diet and you'll not only feel better, you'll be healthier too.
The average adult needs at least three cups of vegetables a day. Are you getting enough?
Here are our top 10 ways:
1) Order them online - A regular online order from your local market guarantees fresh produce every week.
2) Have back-ups - Frozen vegetables can be as nutritious as fresh. Steam them and use minimal water, as it leeches the vitamins.
3) Cut them up - If you cut up carrots and celery and put them in a bowl, the family will munch on them.
4) Half-plate rule - Half your plate should be filled with vegetables.
5) Add them to your lunch - Add tomato, cucumber and capsicum to plain sandwiches, crackers and sushi.
6) Order extra when eating out - Order sides of salad or vegies in restaurants.
7) The 5pm munchies - Snacking on vegetables and low-fat dip will fill you up and mean you don't overeat at dinner.
8) Dress them up - Vegetables don't have to be boring. Bake in olive oil, serve with a light cheese sauce or stir-fry with oyster or hoisin sauce.
9) Soup or salad - Recent studies show that starting a meal with a plain broth-style soup or salad can reduce your kilojoule intake by up to 20 per cent.
10) Juice it - A juice made primarily from vegetables is a nutritious addition to the day.
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