Are you getting enough fruit and vegies in your diet? Would you be surprised to learn only around 7% of Australian adults are meeting the recommended daily intake of five vegetables and two fruit each day?

Eating more fruit, vegetables and plant-based whole foods is one of the simplest ways to improve your health and overall wellbeing. If you need even more incentive, here’s five reasons to get back to your roots with a plant-based diet:

1. Better immunity
2. Improved gut health
3. Increased antioxidants to help fight disease
4. Decreased rates of “lifestyle diseases” – including obesity, heart disease & diabetes.
5. Improved mood and mental wellbeing

Here are 5 easy ways to boost your intake of plant foods and give your body more of what it needs to thrive.

1. Add a bit on the side

What could be simpler than adding a vegie-packed side dish to your usual main meal? Not only does it add colour and new flavours to your meal, it’s also a great way to get a wider variety of nutrients from your meals. Try these triple-tested veggie packed side dishes from Cookidoo.

Asparagus and broad bean salad – Eat Well

Steamed Chinese greens

Lentil and mint salad – Viva la Vegan collection

Warm sweet potato and chickpea salad

2. Meat-free Mondays

Get into a habit of replacing one or two meals with plant-focused alternatives and your body (and wallet) will thank you for it. Start slowly by recreating a classic meat dish minus the meat – think Celeriac parmigiana or Butternut mac and cheese.

3. Vegies aren’t just for dinner

Now if you leave it til dinnertime to fit in your five and two, let’s face it, it’s going to be a challenge! So start building your vegetable count early with Pumpkin pie porridge (Eat Well) or Tofu scramble for breakfast.

4. Get prepped!

Quick comfort food doesn’t have to mean high calorie, processed choices or takeaway. If you get a few large meals prepared in advance then you’ll always have healthy, nutritious choices ready to go straight from the freezer. Spend some time this weekend whipping up these freezer-friendly favs:

Hearty lentil chilli

Smoky Mexican bean soup – Eat Well

Potato and Green Pea Curry

5. Upgrade your snacks

Your snacks can also get a plant food upgrade by adding a serve of veggies where possible.

Baked broccoli bites

Vegie crackers (note: use the leftovers from making your Super antioxidant juice)

Carrot Cake Bliss Balls – Eat Well