What’s a key part of a nutritious diet? Most of us can automatically recite the answer: fruits and vegetables.

And yet research shows only four per cent of Queensland adults eat the recommended five serves of vegetables per day, while 27 per cent are eating the recommended two serves of fruit a day.*

While winter may not feel like the best time to be tucking into a tropical fruit salad, there are loads of healthy fruits and vegetables available during the cooler months, and eating well will help improve both your short-term and long-term health.



Cancer Council Queensland CEO Chris McMillan said that choosing a healthy diet, with plenty of fruit and vegetables, provides many health benefits, including reducing your risk of cancer.

“Adequate daily intake of nutritious foods is essential to our short and long-term health and wellbeing – and that of our families,” Ms McMillan said.

“Research has shown that around 1800 cases of cancer in Australia per year are attributed to not eating enough fruit, vegetables and dietary fibre.

“Sufficient intake of fruit and vegetables also gives both adults and children an abundance of vitamins and minerals, increasing energy levels and boosting immune systems. 

“So next time you reach for a snack, pack your lunch, or do the shopping, think about how many serves of fruit and vegetables you can incorporate into your diet.”

Here are some tips to inspire your shopping basket and increase your winter fruit and vegetable intake.
 
Bone-chilling Berries. They might be small, but berries pack a punch when it comes to fighting off colds. Strawberries, blueberries, raspberries, and cranberries all contain high levels of antioxidants, which help strengthen your immune system. An easy way to incorporate these berry-licious foods into your daily winter warmers is by sprinkling them over your morning oats to naturally sweeten up your breakfast.

Brrrr Bananas. While bananas can be found year-round on the supermarket shelves, winter is the perfect time to get a banana boost – and by boost we mean the rich potassium goodness found in the fruit that aids muscle and bone strength. Get your winter baking sorted with a batch of healthy banana bread or muffins that can easily be warmed up for a toasty snack.

Chilly Citrus. Achoo! Don’t let the notorious winter cold catch you. Keep the germs at bay by stocking up on Vitamin C – aka – citrus fruits such as oranges, mandarins, lemons, and limes. For a tropical taste that will convince you summer has stuck around, pack a snack box with orange slices, fill your water bottle with lime slices, and drizzle lemon juice over a green salad.

Artic Apples. There’s a reason they say ‘an apple a day keeps the doctor away’ – apart from their nutritious aspects, you can get a delicious (red or green) apple 365 days of the year. While they’re the perfect snack-on-the-go, if you’re looking for new ways to sink your teeth into a pink lady, why not stew them to have with Greek yoghurt or low-fat custard

Polar Pumpkins. What do you get when you mix winter and pumpkins? Pumpkin soup of course! Cook up a batch of pumpkin, sweet potato, garlic, onion, and leek and puree to produce a creamy soup.

For more information about Cancer Council Queensland and reducing your cancer risk, visit cancerqld.org.au or phone 13 11 20.

Story provided by Cancer Council Queensland