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Canberra Today 13°/16° | Saturday, March 30, 2024 | Digital Edition | Crossword & Sudoku

Fitting in those essential serves

WE all know we’re supposed to eat our fruit and veggies each day, but so many of us find it hard to fit in the recommended two serves of fruit and five serves of vegetables.

We can all put a banana on breakfast cereal and snack on the odd carrot stick or apple, but for those people struggling to get more fruit and veggies into their diet and into their kids, the Heart Foundation has some tips.

1. Veggies at breakfast might sound a bit weird at first, but here are some ideas that are easier than you think:
• try baked beans or creamed corn on wholegrain toast.
• Use left-over roasted veggies to make bubble and squeak and for hearty appetites, top with an egg.
• Spread toast with hummus and top with a few slices of avocado and tomato and finish with cracked pepper.

2. Cut up fresh fruit in season and serve it on a platter after dinner – you’ll be amazed how quickly it disappears.

3. Winter fruit is delicious served hot as a dessert – and it’s easy to prepare, too. Think apples or pears stewed with dates, cinnamon and cloves and served with low-fat custard with the Heart Foundation Tick.

4. The next time you put salad ingredients on to a sandwich, throw them into a measuring cup first. You may find you fall well short of a serve (1 cup of salad), so you’ll be able to bump up your veggie content to make your sandwich count towards your five a day.

5. Teenagers – boys in particular – love to eat straight from the fridge, so leave fresh fruit or fresh veggie sticks cut up on a plate with dips at eye level in the fridge for after-school snacks. Leftovers make good after-work snacks for adults, too.

6. Try serving chilli or spag bol on roasted pumpkin or a baked potato instead of rice or pasta. Serve with green veggies and corn on the cob, sautéed mushrooms or topped with ¼ avocado.

7. A cob of corn makes a great after school/three o’clock snack and it takes just three minutes in the microwave.
The Heart Foundation has launched Mums United to help Australian families take small, easy steps towards a healthier lifestyle and a healthy weight.

Free family recipes and quick tips for healthier living at www.heartfoundation.org.au/mumsunited

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Thank you,

Ian Meikle, editor

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