How to Make the Most of Vegetables

Vegetables are a cornerstone of a healthy diet, yet most Queenslanders are falling well short of recommendations. Just 8 per cent of adults and 5 per cent of children eat the recommended five or more serves of vegetables each day, according to Queensland Health.

Guidelines from the National Health and Medical Research Council show that eating enough vegetables can reduce the risk of heart disease, stroke, weight gain and some cancers, while also improving gut health. Vegetables are rich in dietary fibre, including soluble and insoluble fibre and resistant starch, which helps people feel fuller for longer and supports digestion.

Even small changes can have a big impact. Increasing vegetable intake by just one serve a day could reduce the risk of death from all causes by five per cent, and deaths from heart disease and stroke by four per cent.

Cost and food waste are often barriers, but using more of what you buy — and embracing imperfect produce — can help overcome both.

Using the whole vegetable, including leaves, stems and skins, reduces waste and boosts nutrition. Carrot tops, broccoli and cauliflower leaves, and celery greens can be added to stir-fries, soups and salads. Leaving skins on vegetables such as carrots, zucchini and potatoes saves time and retains valuable fibre and nutrients.

Food waste remains a major issue, with around 70 per cent of household food waste in Australia still edible. Wilted or soft vegetables can often be rescued by roasting, adding to soups and curries, freezing for later use, making stock, pickling, or even rehydrating leafy greens in water.

Consumers can also help reduce waste by choosing imperfect vegetables. The National Farmers Federation estimates that 25 per cent of crops never leave farms due to cosmetic standards. These “imperfect” or “odd” vegetables are just as nutritious, often cheaper, and support farmers while cutting waste.

By buying smarter and using vegetables from root to leaf, households can save money, reduce waste and enjoy the full health benefits vegetables have to offer.

Are you making the most of your veggies? Photo source: Shutterstock

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