Skip to content

South Australians should aim for two serves of fruit and five serves of vegetables daily—however we know that sometimes, it can be hard to get your daily intake—which is why we’re here to help!

We’ve pulled together our top 6 tips to help you boost your fruit and vegetable intake and help cut your cancer risk.

  1. Add extra vegetables to your favourite saucy dishes—like spaghetti bolognaise, curry or casserole.
  2. Snack on vegetables. Great news is, unlike fruit, most vegetables are not impacted by the fruit fly restrictions. Try loading your crackers with vegetables, cutting veggie sticks to enjoy with vegetable-based dips, or whip up some savoury scones or muffins.
  3. Add beans and legumes to your menu either as a meat replacement or mixed into curries, stews or mince to make meals go further whilst increasing the fibre content.
  4. Mix eggs with vegetables when making omelets, scrambled eggs, quiches, fritters or egg-based fried rice or stir-fry.
  5. Add spices and herbs and roast your vegetables to turn them into chips. Sweet potato, parsnip, turnip, carrot, beetroot and kale chips are all healthy options!
  6. Simply challenge yourself to make an extra vegetable side dish with your dinner every night.

To find out more about how to cut your cancer risk visit the Cancer Council SA website or check out our collection of healthy recipes to try.