Which foods are included?

In The Australian Guide to Healthy Eating the following foods have been included:

Asparagus, aubergine, avocado, baby carrots, baby sweetcorn, Baked beans, broccoli, butternut squash, cabbage, canned mushy peas, canned soya beans, canned sweetcorn, canned tomatoes, capsicums, carrot juice, carrots, cauliflower, chickpeas, corn-on-the-cob, cucumber, frozen vegetables, leeks, lentils, lettuce (loose and pre-packed), mange tout, mushrooms, okra, onions, passatta , potato, runner beans, silverbeet, spring onions, sweetcorn and tomatoes. 

There are many other foods that can be included in this group.  This will depend on culture, tradition, availability, cost and personal preference.  Vegetables and legumes contain vitamins, minerals e.g. potassium and magnesium, dietary fibre and carbohydrates.  

Which Nutrients Are Provided?

The main nutrients provided by this group are vitamin C, carotenes, folates, carbohydrates and dietary fibre. 

Vitamin C is needed for the production of collagen which is used in the structure of connective tissue and bones.  It is necessary for wound healing and helps the absorption of iron from non-meat sources.  It also helps to prevent oxidative damage, therefore it may decrease the risk of chronic diseases such as heart disease and cancer.

• Carotenes help prevent oxidative damage.  They also contribute towards vitamin A function.
• Folate is needed for the formation of blood cells.  They also help reduce the risk of neural tube defects in early pregnancy.
• Carbohydrate is needed in the diet to provide energy.  Starchy carbohydrates are broken down and converted to glucose.  This is either stored as glycogen in the liver and muscles or is circulated in the bloodstream where it can enter cells and be used as energy.

Dietary fibre is not absorbed but passes through the gastrointestinal tract, helping it keep it healthy before being excreted.

Although not classified as nutrients, phytochemicals are compounds commonly found in plant foods that may have beneficial effects on health, helping to protect against a number of diseases such as heart disease and cancer.

Other Foods That Count

Brussels sprouts, pure vegetable juices, fennel, mooli, pak choi, spinach, vegetable dishes such as vegetable curry and ratatouille and vegetable soup.

Practical Advice

Eat a wide variety of vegetables and aim to eat plenty each day.

Try not to eat the same ones every day.

• Try not to eat the same ones every day.
• All types of vegetables and legumes count, including fresh, frozen, canned and dried.
• Beans and pulses count but only as one portion however much you eat in a day.

Increase consumption of vegetables by adding them into dishes such as curries and stews, or blend them into soups or smoothies.  Add vegetables to the top of pizzas.

Try to avoid adding fat or creamy sauces to vegetables.