A small habit with big impact – enjoy more fruit and vegetables.

We all know that we should be eating more plant-based foods and less processed options, but it’s easy to dismiss the idea by convincing ourselves that we are just too busy. However, good health doesn’t have to be time consuming (or cost a lot of money).

When it comes to what you eat, studies by the Food and Drug Administration (FDA) have confirmed that frozen fruit and vegetables are just as nutritious as fresh. This means minimal waste, the capacity to eat produce out of season and, in some cases, you will actually be eating foods that contain more antioxidants and vitamins compared to fresh options.

When it comes to how much you eat, increasing your intake of fruit and vegetables by just 50g (e.g., half a piece of fruit or 2/3 cup of veggies) a day is associated with a 20% reduction in cancer risk. Could you add this amount of fruit and vegetable to your daily food intake?

Read on to find out more about the power of fruit and vegetables.

Other benefits can you expect from boosting your fruit and veg intake:

  • Breathe easier. Eating five or more serves each day reduces your risk of lung disease by 35%.
  • Live longer. Eating just one-two pieces of fruit each day can reduce your risk of stroke by 40%.
  • Protect your mental wellbeing. Those who enjoy a Mediterranean diet have a 33% lower risk of developing depression in the future.
  • Boost your overall wellbeing. The fibre in fruit and vegetables keeps your bowel movements regular, assists in lowering cholesterol, regulates blood sugar levels and helps you feel fuller for longer. This all helps to you feeling healthier, losing weight and eating less unhealthy food.
  • Lower your risk of type 2 diabetes. Eating a diet high in plant foods and low in animal foods is associated with a 20% lower risk of diabetes.

So now we know why we should eat more, how do we do it?

An easy way to get a good variety of fruit and vegetables is to think of colour. Eating all the colours of the rainbow will give you a great mix of all the vitamins, minerals, fibre and plant nutrients (called phytochemicals) needed for good health.  The more colours you eat, the healthier you will be!

In addition, try these tips to incorporate more fruit and vegetables into your daily meals:

  • Add fruit to your breakfast cereal or include avocado or tomato with eggs.
  • Swap cheese and crackers for dip and vegetable sticks (e.g., carrot, capsicum, celery).
  • Add a side of salad to your lunch and dinner.
  • Have a piece of fruit for a snack instead of something processed (e.g., chocolate, potato chips).
  • Meal plan for the week ahead and do a food shop accordingly so you have everything you need for the meals.
  • Keep chopped vegetables in the fridge so they are ready to be added to meals.
  • Add grated carrot or zucchini to sauces (e.g., spaghetti bolognaise or lasagna sauce).


While you can’t force your employees to change what they eat, you can provide them with education about making healthier food choices. We take the hard work out of this task! Contact us today and we can work together to make a difference in the lives of your staff.