How Many Serves of Vegetables a Day?

by James Kerrison on September 13, 2010

How many serves of vegetables should you be getting a day?

There is a lot of promotion in the media from government and industry bodies that recommend a variety of numbers but this number is always a bit low.

The reason? I think they take the ‘some is better than none’ approach and by recommending say ‘2 and 5′ (two serves of fruit and five serves of veggies) that people will see this as doable. If you were to promote 5 and 10, people would say this is way too much and not even try. It is similar to the exercise recommendations we see in the media. They always seem to be getting smaller and smaller. An hour a day, down to 30 minutes a day, down to 30 minutes most days, down to three lots of 10 minutes of incidental exercise most days.

There is no point softening the truth. The more vegetables and fruit you eat and the less processed foods you eat the healthier you will be. There is no reason why you can’t have 20 total serves of fruit and vegetables EVERY DAY!

Just think about how many nutrients you body will be getting and how much energy you will have!

By now though you probably think that I’ve lost my mind. “How on earth do I get 20 serves a day?” I hear you asking impatiently at the monitor!!

Seriously it is very easy when you break it down and have a plan , just like anything else. We will try to get three main meals  and three snacks over the course of the day which means an average of just over three serves each.

Breakfast can be achieved one of two ways. The Super Ultimate Blender Bomb has 3-4 serves depending on the exact quantities you use, as does the breakfast eggs recipe from my eating plan. Add an apple and you have already got 4-5 serves out of the way.

Morning tea can be any of the recipes from the eating plan which all have 1-2 serves. If you feel the need to add another serve here a small piece of fruit or even some raw veggies to snack on will do the trick. My favorite raw veggies to snack on are mushrooms, capsicum and snow peas.

Lunch will be another big hit with all of the recipes in the eating plan (Tasty Tuna Salad, Mexican Chicken Salsa, Super Ultimate Salad) containing 3-4 serves of veggies. Once again if you want to add another grab that apple and get munching. (An apple and a cup of green tea seem to go really well together!)

Dinner is just as easy and all you need to do is select three or four veggies to go with your lean protein (chicken, beef or fish for example) add some seasoning and some extra virgin olive oil and you have a meal. Not sure what veggies go with which meat? Check out the Classic Steak and Veggies, Full of Flavour Chicken or Coconut Fish with Nut Salad from the eating plan.

Afternoon tea and a snack before bed will be the same as morning tea, but remember you can always snack on an apple, some berries or the raw veggies I mentioned earlier.

So lets add it all up.

  • Breakfast: 4-5 serves
  • Morning Tea: 2-3 serves
  • Lunch: 4-5 serves
  • Afternoon Tea: 2-3 serves
  • Dinner: 4-5 serves
  • Supper/Snack: 1-2 serves

On the ‘low’ side you will get in 17 serves! On the high side you can easily get up to 23 or more serves. So much for 2 and 5!! That’s just lunch!!

Remember that you food should taste good as well as being healthy. There are too many great tasting, healthy meals out there to have to suffer through something you don’t like just to be healthy (that doesn’t make sense to me).

If you want 15 Done-For-You, healthy and tasty recipes then make sure you grab a copy of my ’14 Day Rapid Fat Loss Eating Plan’

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