Here are some helpful tips from Tamara Madden to help you stick with the challenge of eating 5 serves of veges every day for a month.

1. Include veggies for breakfast at least 3 days per week . This could be in an omelette , or as a side to eggs . Most people are OK with things like mushrooms, tomato and spinach with breakfast , but think outside of this -broccoli, asparagus, brussels sprouts, sweet potato, cabbage …. you can cook up extra veggies the night before when you are making dinner , and then re-heat as a side to your eggs.

2. Plan your meals. If you know that you are having Pasta or Pizza for dinner (or a work function where you are not sure of what food will be available) – then make and extra effort to get in 2 serves of veggies with breakfast and 3 serves with lunch on that day . Then you can enjoy your evening knowing you have still achieved your goal.

3. Always cook extra. If you have the oven on – cook up a big tray of roasted veggies to then have for the next few days. Roasted veg can be a mixture of starchy “below the ground” veg – perfect for after training sessions, or “above the ground” veggies that are less calorie dense such as cauliflower, zucchini, fennel, Brussels sprout, eggplant, – these are great to have for lunch paired with some leafy greens and some protein.

4. Include some healthy fats such as Olive Oil or Butter with your veggies – not only does it make them taste even yummier (so then you’ll eat more !!) , but it also helps the absorption of essential fat soluble nutrients such as beta carotene (vitamin A) and Vitamin K – so that you get the most out of your vegetables. You can use Olive Oil for Roasting veggies, and steamed veggies are great with a spoonful of butter melted on top and some salt.

5. Smoothies can be helpful – the “green smoothie” is a very efficient way to get in 5 serves of vegetables, however I suggest that you limit this to only when you are very time poor. It is also a good idea to make sure that greens such as Kale and spinach are lightly steamed (not raw) , as this improves the nutrient absorption and reduces the risk of digestive upset. I think chewing your veggies is a lot more satisfying than drinking them, but on occasion it can be a good option.

6. Eat with a fork. The volume of vegetables that are in a wrap, sandwich, burger, sushi roll or pizza would be lucky to equal one serve. Instead, plan and chose meals that you need a fork to eat – such as a big bowl of salad, a vegetable curry or stir fry.

Here are Three Delicious Recipes to help you reach your 5 Veges a Day Target