Why Fruit & Vegetable Intake is a TENSH Habit

Fruits and vegetables provide essential nutrients for health, wellbeing and longevity.

Key Health Benefits

Crucial for disease prevention and maintaining energy levels.

Promotes skin health and supports digestive function.

Aids in weight management due to high fibre and nutrient density.

Helps displace foods high in energy and low in nutrients.

Australian Intake

Only 4.2% of Australian adults meet guidelines for fruit (two servings daily) and vegetables (five servings daily). Women (6.3%) outperform men (2.1%) in this area.

Actionable Implementation

Two servings of fruits and five servings of vegetables can seem daunting, but two approaches help:

Think Fruit & Veg First

Plan meals around your intake of fruits and vegetables, rather than adding them to existing meals. If you decide to eat fruit at breakfast and morning tea, select a breakfast option that pairs well with fruit (ideally a range of fruits), such as porridge, yogurt, or smoothies.

Distribute Intake Across the Day

Planning fruit and vegetable intake across the day helps ensure manageable serving sizes at each meal.

A sample day on a plate:

Breakfast: 1 medium banana (on yoghurt or oats)
Morning tea: 1 medium apple (with mixed nuts)
Lunch: 1 cup cooked vegetables (with protein from previous dinner)
Afternoon tea: 1 medium carrot (with dip)
Dinner: ½ medium potato, 1 cup spinach (with protein)

If fruits and vegetables are not consumed throughout the day, it can be hard to reach targets with additional consumption in the evening. In addition, the satiation benefits of fruit and vegetable intake are not gained throughout the day.

Impact on Chronic Conditions

Adequate intake of fruits and vegetables has a significant impact on disease risk.

Fibre helps maintain cholesterol levels, glucose metabolism, and digestive health.
Potassium supports healthy blood pressure
Antioxidants protect against arterial inflammation
B-vitamins, folate and antioxidants support mood stability, cognitive function and mental health.

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The fibre content and satiating effect of fruit and vegetable intake help manage energy intake, an essential component of weight management. Energy intake that exceeds energy expenditure leads to the accumulation of body fat, which can contribute to weight gain and the development of obesity.

Impact on Workplace Health

Fruits and vegetables primarily impact workplace health by enhancing satiety and promoting weight management. Adequate intake of fruits and vegetables also reduces the risk of immune function and overall health. This may reduce unplanned absences and performance impacts of being unwell.

Evidence suggests that adequate intake of fruits and vegetables enhances energy levels, cognitive function and stress management. However, these are difficult to control and assess in the workplace environment.

Fruit & Vegetable Intake