Fewer than 1 in 10 Australians eat the recommended amount of fruit and veg each day, which is a wild statistic when you think about it. But honestly? We get it. Modern life is a lot. Between work, kids, errands, and trying to remember where you left your keys, it’s no wonder eating enough fruit & veggies sometimes falls off the to-do list.
Eating well can feel like a full-time job, but it doesn’t have to be this way! With a few simple habits (and a gentle nudge from your friendly Spray-Free Farmacy community 💚), you can get way more fruit and veggies into your day without doing a full lifestyle transformation.
🌈 So… Why Eat More?
There are loads of reasons to eat more fruit and veg. Here are a few that come to mind…
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More fibre for your gut health.
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More nutrients for your energy, skin, immunity, and mood.
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More interesting meals with extra flavour and colour.
- More support for the farmers who lovingly grow them.
🥕 Fresh, Fun & Totally Doable Ways to Sneak In More Plants
🍓 1. Upgrade Your Snacks
Instead of reaching for that packet of salt & vinegar chips in the afternoon slump, maybe try:
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Strawberries with yoghurt
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Apple slices with nut butter
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Veggie sticks with hummus
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A couple of raw cherry tomatoes with some cheese
Extra foodie tip: Make the healthy snack the easy snack by keeping it where you can see it. If it’s buried behind the jam jar, you’re not gonna reach for it.
🥬 2. Add a Handful
This hack is life-changing because it’s so silly-simple:
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A handful of spinach into pasta.
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A handful of peas into fried rice.
- A handful of grated carrot into bolognese sauce.
Wherever you can, just… add a handful. You’ll barely notice, but your body absolutely will.
🥒3. Blend It Up, Baby
We know… smoothies are an obvious one, but have you thought about adding some neutral-flavoured veggies too? Try throwing in some cucumber, spinach or cauliflower.
Extra foodie tip: Keep smoothie bags in the freezer so you can just throw stuff in a blender when you’re in a hurry.
🥑 4. Sneak Them Into Sauces
This one’s good for the kiddos, because to them they’re just eating just plain old spaghetti and tomato sauce, but really they’re also eating:
- Zucchini
- Carrot
- Capsicum
- Fresh herbs
- Pumpkin
- Sweet potato
- Broccoli
Pick one or two and blend them in. They’ll hardly notice.
🥗 5. Make Salads Interesting
No sad salads allowed here. Try adding:
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Chopped herbs
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Roasted nuts
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Seasonal fruit (peaches, feta & rocket? Mango and avocado? Yummo.)
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Homemade dressings
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Or adding grains like quinoa or brown rice.
If you’re doing it right, the salad should be the star of the show.
🍉 6. Try Something New
Next time you do your weekly shop, challenge yourself to try one new fruit or veggie you’ve never cooked with before. You might surprise yourself.
Never cooked Daikon radish? Artichoke? Purple carrots? Give it a go! There are so many recipes available these days, you’ll definitely be able to find something delicious to cook.
Trying new things keeps meals fun. Because food shouldn’t be a drag, it should bring you joy.
🥗 7. Add a side
Having lasagna? Add a little rocket salad with roasted nuts and cucumber.
Eating a bowl of fried rice? Add some extra steamed greens or a spoonful of kimchi.
Foodie fact: Rocket’s bitter quality actually helps to stimulate your digestive juices, so you’ll actually digest your dinner better when you eat it.
🍊8. Eat with the seasons
If you’re trying to stretch your grocery budget, seasonal eating is the way to go. When produce is abundant, the price decreases and the flavour increases.
Seasonal fruit and veg also have higher nutrient density because they’re picked closer to peak ripeness, not stored for long periods.
💚 9. Join a Community That Makes It Easy
When you shop with local regenerative and organic growers, not only are you getting veggies that genuinely taste like your grandparents grew them, you’re getting produce that’s naturally more nutritious.
Plus, being part of a community that cares about their health and the planet? That’s the kind of peer pressure we can get behind.
Basically, fresh produce = more flavour = more yum = more motivation to eat it.
(Science probably says that. We say that. Same thing. 😂)
And if you need a fun way to keep yourself accountable, try our free 30 Plants Per Week Challenge. Print it out, tick them off, and watch your diversity score grow.
🥦 You’re Already Doing Better Than You Think
Every chopped carrot, every smoothie, every colourful plate is a little win. You don’t need a full lifestyle overhaul, just small, achievable habits that add up over time.
Start with one tip and go from there.
We’ll be here cheering you on every step of the way. 💚
Now go forth and vegify your day, foodies!
📚 References
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Australian Bureau of Statistics. National Health Survey: First Results, 2023–24.
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ABC News. Fewer than one in 10 adults eating enough veg, report says (2022). https://www.abc.net.au/news/2022-07-08/fewer-than-one-in-10-adults-eating-enough-veg-report-says/101217484
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Heart Foundation Australia. Vegetable and Fruit Consumption Statistics.
https://www.heartfoundation.org.au/conditions/healthy-eating
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CSIRO. Healthy Diet Score Report.
https://www.csiro.au/en/research/health-medical/nutrition/healthy-diet-score
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Dietitians Australia. Vegetables and Fruit for Health.
https://dietitiansaustralia.org.au/smart-eating-for-you/nutrition-a-z/vegetables
