Web Content Viewer (JSR 286) - Healthy Weight


Assortment of vegetables in a towered bowlVegetables

Most vegetables contain less energy (kilojoules) than other foods and yet can be filling, which can help you eat fewer unhealthy foods. Eating vegetables can also help reduce your risk of putting on too much weight and can help fill you up if you are trying to lose weight.

Vegetables are a good source of vitamins, minerals and dietary fibre, and are generally low in energy (kilojoules). Diets high in vegetables can help protect you against heart disease and stroke and may reduce your risk of some cancers.

Different vegetables are nutritious in different ways, so it’s important to choose a variety of different types and colours. Some common healthy choices include broccoli, cabbage, capsicum, carrots, lettuce, pumpkin, tomatoes, spinach, beans, peas and sweet potatoes.

Yet most of us eat only half of the minimum recommended five serves of vegetables each day.

Eating plenty of vegetables every day is a great way to start improving your diet, whether you are overweight, obese, healthy weight or underweight.

To preserve the goodness in vegetables, make sure you cook them in a healthy way.

You can use fresh, frozen, canned or dried varieties of vegetables. When choosing canned varieties, select those with no added salt.


We should also eat more legumes/beans. These foods are cheap to buy, high in dietary fibre and a good source of vitamins, minerals and protein. They are also very filling, so they can help you to eat less unhealthy foods. Examples of legumes include beans (such as kidney beans, baked beans and soybeans but not green beans), chickpeas and lentils.


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