Lost sight of your healthy eating goals? Bring them back into focus
New data shows eating habits changed through the pandemic – for the worse. Our experts reveal how to get your healthy eating goals back on track.
It’s no secret that Australians love a good summertime mango and potato salad, yet we’re way behind on fruit and veg intake.
A lack of food knowledge, an abundance of unhealthy alternatives, plus a bit of pandemic madness has all contributed to some concerning stats.
The 2020-21 National Health Survey recorded that only 6.1 per cent of adults are eating the recommended daily servings of fruits and veggies.
These results are not surprising to nutritionist and founder of Nourishing Nosh, Louise Endry, who says bad habits, time and socioeconomic factors are barriers to a balanced diet.
“It’s a long term shocker that we don’t eat enough fruit and veg,” Louise says.
“As a nutritionist, I can say almost every person I see needs to eat more vegetables – even those with otherwise healthy diets.”
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What’s stopping us from eating enough fruit and veg?
Dietary guidelines recommend females eat five, and males eat six servings of vegetables each day.
We should also be eating two serves of fruit.
When it comes to time, Lou says the perceived chore of sourcing, chopping and preparing vegetables poses a problem.
“The thing with veggies is you’ve got to cut them up,” Louise says.
“That takes time, and if you’re not already in the habit of eating veggies, it can seem really unappealing.”
Nutritionist from The Balanced Nutritionist, Katie King, says this time-poor lifestyle is only fuelled by things like takeaway and pre-packaged foods.
“Most people tend to just eat on the fly – they’re in a rush so might stop off and buy something that’s heavy on less expensive components and missing micronutrients,” Katie says.
Although disruptive, Lou says the pandemic can’t totally be blamed for Australia’s low fruit and veggie intake.
“I think the effect of the pandemic would’ve been very diverse, but this data has always been terrible,” she says.
Pre-pandemic ABS data from 2017-18 showed even lower results, with only 5 per cent of adults meeting the fruit and veggie guidelines.
So while some struggled with tight budgets and low wholefood availability, a 2021 study found that others thrived in the kitchen.
“There was more time for cooking, so some people learnt a lot,” Lou says.
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Why fruit and veggie intake matters
Katie describes fruit and veg as nature’s multivitamins.
“Without fruits and veggies you miss a lot of fibre, which is linked to chronic diseases and digestive upset,” she says.
A 2017 study found that five daily servings of fruit and vegetables was associated with a 16 per cent reduced risk of heart disease, 18 per cent reduced risk of stroke, and a 13 per cent reduced risk of cardiovascular disease.
With the power of education, Lou inspires participants of the Nourishing Nosh cooking classes to adopt a vegetable-rich diet.
“A lot of people might come to class thinking vegetarian food is bland, but I hope people walk away with a knowledge of how delicious vegetables can be,” she says.
“We talk through recipes and culinary techniques – even if it’s the right way to hold a knife or cut an onion properly.
“This way food preparation is faster and more effective.”
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How to adopt healthier eating habits
Commit to the cause
“You have to be invested in it and have a plan,” Katie says.
“Organise meals in advance and this plan becomes a contract with yourself.”
Make produce shopping exciting
“Go to your local fruit and vegetable shop, or find a farmer’s market and make shopping a real experience,” she says.
“You’ll better appreciate the fresh and quality produce.”
Eat the rainbow
“Pick a new recipe every week and discover all these awesome flavours that’ll keep you excited about fruits and vegetables,” Katie says.
Written by Hayley Hinze.
