93% of Australians Don't Eat Enough Veggies. Do You?
If you have ever wondered whether you are meeting your vegetable intake goals, you are not alone. Most Australians fall well short of the recommended amounts, yet vegetables are one of the most powerful tools we have for supporting our long-term health.
What Are the Vegetable Recommendations?
According to the Australian Dietary Guidelines, adults should be aiming for 5-6 serves of vegetables per day, with children's needs varying by age, ranging from 2-5.5 serves daily.
A standard serve equals approximately:
75g (½ cup cooked vegetables or legumes)
1 cup raw leafy greens
½ medium potato or other starchy vegetable
Despite these clear guidelines, according to the ABS National Health Survey (2022), data shows that only 6.5% of Australian adults met the vegetable recommendation of 5-6 serves per day.
Why Vegetables Matter
Vegetables are nutritional powerhouses, providing fibre, vitamins, minerals, antioxidants and phytonutrients (plant nutrients) that work synergistically to support virtually every system in your body. Eating a variety of vegetables is so important because different colours and types offer unique health benefits. For example:
Cruciferous vegetables: Including broccoli, cauliflower, kale and Brussels sprouts contain sulforaphane and indole-3-carbinol, compounds that support phase 2 liver detoxification (converting toxins into forms that can be eliminated through urine or bile), and help the body metabolise and clear excess hormones, particularly oestrogen. This is especially relevant for hormonal balance and may play a role in reducing those unwanted physical and emotional symptoms of PMS where high levels of oestrogens continue to circulate in the body.
Berries and deeply coloured vegetables: Are rich in anthocyanins and polyphenols, powerful antioxidants that protect the body against oxidative stress, support heart health, and may help to preserve cognitive function as we age. These compounds also have anti-inflammatory properties that benefit the entire body.
Leafy greens: Provide folate (from foliage!), magnesium and vitamin K, supporting everything from energy production to bone health and cardiovascular function.
Allium vegetables: Like garlic and onions contain organosulfur compounds that support immune function and cardiovascular health.
Prioritise Non-Starchy Vegetables
While all vegetables have health benefits, emphasising non-starchy varieties helps to maximise nutrient density while supporting optimal blood sugar levels. Non-starchy vegetables include leafy greens, cruciferous vegetables, capsicum, zucchini, eggplant, tomatoes, cucumber, mushrooms, and many more. These are lower in carbohydrates and can be enjoyed more liberally throughout the day.
Starchy vegetables, such as potato, sweet potato, corn and pumpkin, are still nutritious but are more carbohydrate-dense. Include them mindfully as part of balanced meals, particularly if you are trying to managing your blood sugar or optimise your body composition.
How to Increase Your Vegetable Intake
Start with breakfast: Add spinach, avocado, mushrooms or tomatoes to your eggs, blend greens into a smoothie, or enjoy leftover roasted vegetables alongside your morning meal.
Make vegetables the hero: Rather than treating them as a side dish, build meals around vegetables.
Prep in advance: Wash and cut up vegetables on the weekend and put into glass containers in the fridge so they are ready to grab-and-go during busy weekdays. Pre-roasted vegetables can also be quickly reheated or added cold to salads.
Keep it simple: A well-stocked freezer with a variety of frozen vegetables ensures you always have options available. Frozen vegetables are snap-frozen at peak freshness and are just as nutritious as fresh options, sometimes even more so.
Snack smarter: Keep cut vegetables with hummus, tzatziki or nut butter on hand for a healthy snack in between meals.
Salad starters: Start your meals with a small salad using leafy greens and non-starchy vegetables. The added benefits of this are that it may help to slow down the rate of digestion of the carbohydrates to glucose from the rest of your meal, therefore support a reduction in the spike in your blood sugar levels and allow your body time to use this glucose for energy instead of storing it in fat cells.
Organic vs Conventional
The organic versus conventional debate is common, but the most important thing is that you are eating vegetables at all.
Organic produce is grown without synthetic pesticides, herbicides and other chemicals, and may contain slightly higher levels of certain antioxidants, but conventional vegetables still offer tremendous health benefits. Where possible, choose organic produce. I can appreciate that there may be blocks to access, including your location and costs, so where not possible, you might like to follow the tips below to reduce chemical exposure.
Reducing Pesticide Intake
Tips to reduce chemical exposure when consuming conventional (non-organic) produce:
Plain water wash: Rinse all produce thoroughly under running water for 30 seconds, using a produce brush for firm items like potatoes or carrots. Then choose one of the following:
Bicarbonate of soda (baking soda) soak: Mix 1 teaspoon of bicarb in 2 cups of water and soak produce for 12-15 minutes, then rinse thoroughly. Research shows this method is particularly effective at removing pesticide residues from the surface of fruits and vegetables.
Vinegar solution: Soak vegetables for 15-20 minutes in a solution of 1 part white vinegar to 3 parts water, then rinse well under running water.
Commercial vegetable wash: These products are available at supermarkets and health food stores and are specifically formulated to remove pesticides, waxes and dirt. Follow the product instructions, and always rinse thoroughly with water afterwards. Examples include Abode Fruit & Veggie Wash, or Koala Eco Fruit and Veg Wash.
Additional tips: Peel when appropriate, though note you will lose some nutrients and fibre, so my personal preference is to leave the skin on, and remove outer leaves of leafy vegetables like lettuce and cabbage
Final Thoughts
The evidence is overwhelming: Eating more vegetables, particularly a colourful variety with an emphasis on non-starchy options, is one of the most impactful dietary changes you can make.
Rather than aiming for perfection, focus on progress. If you are currently eating two serves daily, work toward three.
Small, consistent increases add up to significant health benefits over time. Over time, your body will thank you for every extra serve you manage to include.
Are you looking for someone to support you with your 2026 health and wellness goals?
Consider booking in a 1:1 Clinical Nutrition appointment where together we can develop a personalised nutrition plan that supports your unique health goals. This incorporates dietary and lifestyle recommendations, and practitioner-only supplements where clinically indicated.
Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 3121, Victoria.
Appointments: Face-to-face and Telehealth available (Australia wide)
Contact: admin@katiehopcraft.com.au
If you have any questions or need personalised guidance, feel free to reach out.
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