Get more goodness into you

Use these tips to get the recommended five to nine servings of fruit and vegetables a day.

Know what you need

Though it depends on your age and activity level, most women need a total of 1 1/2 to 2 cups of fruits and 2 to 2 1/2 cups of vegetables a day. The good news is that serving size is modest: one serving equals about 1/2 cup. That’s the equivalent of any one of these: one small 6-inch-long banana, four large strawberries, five broccoli florets, six baby carrots, or 1/2 cup of 100% fruit juice.
Try something new

Buy a vegetable you’ve eaten but never prepared, or a new fruit you’d like to sample. Try something that’s similar to what you already like, such as kale if you enjoy spinach or Brussels sprouts if you like cabbage. A different cooking technique can bring out richer flavors, too. For example, mash cauliflower instead of steaming it or grill zucchini instead of sautéing it.
Serve up smoothies

Smoothies are a quick way to get a serving or two of fruit alongside other powerhouse nutrients such as calcium and protein. Start with cow's milkor almond milk. Add a scoop of Greek yoghurt for creaminess, ice for volume and a handful of fresh or frozen berries, peaches, mangoes, kiwi, banana or any combination of fruit you enjoy. A dollop of honey or a sprinkle of stevia rounds out the flavors. Enjoy immediately or pour into plastic cups, freeze and eat like ice cream. Just keep serving size to 230g or less since smoothies can be calorie-dense.
Jazz up your meals

Sprinkle dried cranberries or blueberries on oatmeal, cold cereal or pancakes. Try these other ideas for a healthy boost:

• Toss extra veggies on top of pizza or in prepared soups (stir them in as you’re heating it up).

• Add tomatoes, mushrooms and spinach to eggs for brunch or dinner.

• Stir finely-chopped or shredded vegetables, such as carrots or zucchini, into soups, sauces and pasta dishes.

• Add pureed pumpkin to baked goods such as muffins and quick breads to make them ultra-moist.
Grow your own veggies

There’s something fun about eating food grown in your own yard. If you’re a novice, start with easy-to-grow vegetables such as cherry tomatoes, any kind of leaf lettuce and green beans. Your vegetable garden should be positioned so they get full sun for at least six hours per day. If a lack of rain leads to a dry spell, water them yourself.
Join a community garden

If you don't have a garden join one. Community gardens are places where people come together to grow fresh food, to learn, relax and make new friends. The Australian City Farms and Community Gardens Network connects community gardeners around Australia. Check out their site for more details