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With dietary guidelines recommending five serves of vegetables a day, it can be hard to know exactly how much you should be eating. So to make it easy for you, a good rule of thumb is that a serve of vegetables is equal to one cup of salad or a ½ cup of cooked vegetables.

Different fruit and vegetables also contain a variety of nutrients, so for maximum nutritional benefits, make sure you include a wide range of different coloured vegetables in your diet. By eating lots of vegetables, you’ll benefit from vitamins, minerals, fibre and ‘plant chemicals’. Vegetables are also low in fat, salt and sugar.

To help you on your way to a healthier diet, we’ve put together a selection of spring and year-round vegetables below.

Spring Vegetables

Asparagus: Delicious lightly steamed and added to salads, this versatile vegetable adds colour and flavour.

Avocado: Use it in dips or as a tasty spread.

Cucumber: Fresh and light, cucumbers are great in salads or perfect for a quick snack.

Silverbeet: Often mistaken for spinach. Shred it and add it raw to salads, or serve steamed as a side dish or in a stir-fry.

Spinach: Delicious mixed through salads or simply steamed and served.

Sweetcorn: Steam or barbecue sweetcorn as a simple, yet satisfying addition to any meal.

All year

Broccoli: Another veggie that has got a bad name for itself due to it being overcooked. Steam gently or lightly pan fry with sliced garlic

Cauliflower: In the same family as brussel sprouts and broccoli. Can be enjoyed raw, sautéed or even makes a delicious smooth purée.

Mushrooms: A nice addition to salads or eaten on their own. There are a multitude to choose from. Asian style mushrooms are particularly nice when mixed into a stir-fry.

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