Fruit, vegetables and heart health

Fresh fruits and vegetables are great, but frozen, canned and dried options are just as healthy, and can be a convenient, budget-friendly option, especially when fresh isn’t available.

When buying canned fruits and vegetables, check the nutrition information panel to avoid added sugar and salt.

Pack more vegetables into your meals:

• Aim to fill half your plate with vegetables at lunch and dinner
• Add a side salad to your meals
• Swap some of the meat in your meals with beans, peas, or lentils.
• Add grated carrot or zucchini to pasta sauces, or mix extra chopped vegetables into curries, stir fries or casseroles.
• Bulk up sandwiches or wraps with lettuce, tomato, cucumber, grated carrot and beetroot.

There’s lots of ways to enjoy fruits and vegetables as snacks:

• Whole or pre-cut fruits
• A small handful of dried fruit
• Smoothies using whole fruits - try our Green Power or Mighty Mango smoothie
• Vegetable sticks with vegetable-based dips like hummus or beetroot dip

Add extra flavour, fibre and other important nutrients:

• Top cereal, porridge or yoghurt with your favourite fresh, frozen or canned fruit.
• Be creative with toast - spread ricotta or nut-butter of choice on wholemeal toast and top with fruits like sliced banana, berries or apple.
• Add veggies like tomato, spinach, capsicum, and mushrooms to an omelette.
• Make your own baked beans for a fibre and protein packed start to the day. If choosing pre-made canned baked beans, look for low salt and sugar options.
• Need more ideas? Search ‘breakfast’ in our recipe hub!

Eating a variety of colourful fruits and vegetables every day helps you get enough fibre, vitamins, and minerals. There are five main colour groups including purple/blue, red, orange/yellow, green, brown/white – each with its own unique benefits.

Try to include a mix of these colours each week. The more variety, the more nutrients!