Most of us aren't eating enough vegetables, and it's a bigger problem than you think.
We all know vegetables are good for us, but actually getting enough of them? That's a whole different story. According to the latest data from New Zealand's Ministry of Health, a staggering 93.2% of Kiwis aren't meeting the recommended daily intake of vegetables. That's right, only 6.8% of us are hitting the mark.
But here's where it gets controversial: What exactly is the 'right' amount? You might remember the old '5+ a day' slogan, but that's been updated. Now, the Ministry recommends five to six servings of vegetables for men and five for women, on top of two servings of fruit. That's a whopping 7+ a day! (And let's be honest, who measures out half a cup of cooked veggies or a full cup of salad every time?)
Take me, for example. I'm a self-proclaimed veggie lover. My partner jokes that my happiness is directly proportional to the amount of vegetables in our fridge. I plan meals around what's in season, grow my own when I can, and generally prioritize veggies. But even I, despite my best efforts, struggle to consistently reach five servings a day.
I decided to put myself to the test and track my vegetable intake for a week. Here's a breakdown:
Saturday:
- Breakfast: Avocado toast (1 serving)
- Lunch: Salad and spinach mushroom quiche (2 servings)
- Snack: Fruit and a piece of cake (no veggies)
- Dinner: Pizza with mushroom, pineapple, capsicum, and potato wedges (1 serving) Total: 4 vegetable servings, 2 fruit servings
Sunday:
- Breakfast: Yogurt, muesli, and an orange (no veggies)
- Lunch: Leftover beans with capsicum and corn, broad bean falafel, chopped capsicum (2 servings)
- Snack: Apple and chocolate (no veggies)
- Dinner: Egg curry with onion, tomato, coconut milk, salad with spinach and quinoa (2 servings) Total: 4 vegetable servings, 2 fruit servings
...and so on for the rest of the week.
And this is the part most people miss: While I generally eat enough fruit, I consistently fell short on vegetables, averaging around four servings a day. It wasn't until I consciously added vegetables to breakfast or snacks that I managed to hit the five-serving mark.
Paula Dudley, from the 5+ A Day charitable trust, points out that even those of us who are 'almost there' are important. While the government statistics paint a bleak picture, independent research suggests that 98% of people get at least one serving of vegetables a day, and 39% manage more than four.
Here's a thought-provoking question: Is it more effective to focus on the strict serving guidelines, or should we be encouraging a general increase in vegetable consumption, regardless of the exact amount?
The cost of vegetables is often cited as a barrier. Dudley suggests buying seasonal produce to save money, and even proposes removing GST from fruits and vegetables, though she acknowledges the potential complexities.
But is it enough? The 5+ A Day program does fantastic work providing fresh produce in schools, but what happens when kids leave primary school? Does the habit stick? We simply don't have the data to know for sure.
One thing is clear: eating more vegetables is good for us. Studies show that just two servings a day can significantly reduce the risk of heart disease. The World Health Organization estimates that millions of deaths each year are linked to inadequate fruit and vegetable intake.
So, how can we make it easier? Dudley recommends incorporating vegetables into breakfast, and initiatives like 'Add one more vegetable' encourage small, sustainable changes.
What do you think? Are the current recommendations realistic? What would it take for you to eat more vegetables? Let's discuss in the comments!
