Get more fruit & veg in your meals


Incorporating more vegetables and fruit into each meal is a great way to improve you and your families’ health. Research shows that the more veggies we eat, the better. But Queenslander’s aren’t getting enough. Only 6.8% of adults and 3.7% of children are eating the recommended 5 serves of vegetables each day. That’s 5 cups of lettuce leaves, or 2.5 cups of cooked veg, or 2.5 cups of beans and lentils – each and every day.

So, are you eating enough? 

Incorporating locally grown produce and encouraging communities to establish backyard or school gardens is an aim of our program.
Learn how to modify a recipe in our very own QCWA Country Kitchens Everyday Foods and Discretionary Food Criteria, and get involved today.


But why are veggies so good?

Colourful vegetables including legumes such as beans and lentils are a source of many different vitamins and minerals including magnesium, vitamin C and folate. They are also high in fibre and antioxidants. Antioxidants including carotenoids help protect the heart from diseases, reduce the risk of stroke and protect against some diet-related cancers including bowel cancer.

Find out more here

There are many different types of vegetables in a range of textures and flavours, so if you are just getting started or want to try something, see a non-exhaustive list below:


Basket with vegetable and fruit, some pots in the urban garden, London city, UK.



  • Broccoli
  • Brussel sprouts
  • Bok choy
  • Cabbage
  • Cauliflower
  • Kale
  • Lettuce
  • Silverbeet
  • Spinach
  • Snow peas



  • Potato
  • Cassava
  • Sweet potato
  • Taro, carrots
  • Beetroot
  • Onions
  • Shallots
  • Garlic
  • Bamboo shoots
  • Swede
  • Turnips

Legumes and Beans

  • Red kidney beans
  • Soy beans and tofu
  • Lima beans
  • Cannellini beans
  • Chickpeas
  • Lentils
  • Split peas


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