Only 7% of Aussies Eat Enough Veggies — Here’s How to Turn That Around

In a country famed for its fresh produce and healthy lifestyle, it might surprise you to learn that less than 7% of Australian adults meet the recommended daily intake of vegetables. According to the Australian Bureau of Statistics , over nine in ten adults are missing out on one of the simplest, most powerful health habits: eating their veggies.

Why This Matters More Than You Think

Vegetables are not just colourful side dishes; they’re nutritional powerhouses. Rich in fibre, vitamins, minerals, antioxidants, and plant compounds, they support every single system in your body – from gut health to brain function, immune resilience to heart protection.

Falling short on your veggie intake is linked to:

• Increased risk of cardiovascular disease
• Higher incidence of certain cancers
• Weaker immune response
• Poor digestive health
• Greater levels of inflammation and oxidative stress

In short? Vegetables are not optional. They're essential.

Why Aren’t We Eating Them?

Despite the abundance and accessibility of vegetables in Australia, the reasons behind low intake are complex and culturally ingrained. Here are some common barriers I often hear..

• Convenience culture: Fast food is faster. Chopping a carrot takes time.
• Lack of flavour: Boiled broccoli doesn’t exactly thrill the tastebuds.
• Low awareness: Many people think they’re eating “enough” without knowing what “enough” actually is.
• Food fatigue: Repeating the same vegetables over and over leads to boredom.
• Upbringing: If veggies weren’t a regular part of childhood meals, they may not feel natural now.

What Does the “Recommended Intake” Actually Mean?

The current Australian dietary guidelines recommend 5 serves of vegetables per day for adults. One serve equals approximately:

• ½ cup cooked vegetables
• 1 cup raw leafy vegetables
• ½ medium potato

That’s roughly 2.5 cups of cooked veg per day – not a mountain, but more than most of us are managing.

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How to Turn the Stat Around – One Meal at a Time

You don’t need to overhaul your entire diet overnight. Here’s how I'd suggest you improve the situation.

1. Add, Don’t Subtract

Instead of cutting foods out, focus on what you can add. Start by adding one extra serve of vegetables to lunch and dinner.

2. Make Veggies Taste Good

Roast with olive oil and herbs. Blend into soups and sauces. Try global flavour profiles – think miso-glazed eggplant or Moroccan spiced carrots.

3. Snack Smart

Carrot sticks with hummus, cherry tomatoes with cheese, or leftover roasted veggies are easy, nutrient-rich snacks.

4. Shop with a Veg-First Mindset

Plan your meals around vegetables, not proteins or carbs. What’s in season? What can you try this week that’s new?

5. Get the Whole Family Involved

Make veggies a shared value, not a solo struggle. Let kids pick new vegetables to try, or get them helping in the kitchen.

6. Add a salad

Add a salad to your dinner.  Its such a simple way to increase vegetable intake and its delicious too.

Final Thoughts: Your Plate Is Your Super Power

Eating more vegetables isn't about perfection or punishment. It’s about creating a daily rhythm that feeds your body, boosts your energy, and supports lifelong vitality.