Most of us aren't eating enough vegetables, and it's a bigger problem than you think.
We all know vegetables are good for us, but actually getting enough of them? That's a whole different story. Recent data from New Zealand's Ministry of Health reveals a shocking truth: a mere 6.8% of New Zealanders meet the recommended daily intake of vegetables. That's right, only about 1 in 15 people are hitting the mark!
But here's where it gets controversial: What exactly is the 'right' amount? You might remember the old '5+ a day' campaign, but those guidelines were updated in 2020. Now, the Ministry recommends five to six servings of vegetables daily for men and five for women, on top of two servings of fruit. That's a whopping 7+ a day! (And for clarity, a serving is roughly half a cup of cooked veggies or a cup of salad.)
Take Shanti Mathias, a self-proclaimed vegetable enthusiast, who decided to track her intake for a week. Despite her love for veggies, even she struggled to consistently reach the recommended amount. Her daily logs reveal a common pattern: while fruit intake was generally sufficient, vegetable consumption often fell short, hovering around four servings instead of five.
And this is the part most people miss: It's not just about hitting a magic number. Paula Dudley, from the 5+ A Day charitable trust, emphasizes the importance of those 'just under' individuals. While the government focuses on those falling drastically short, Dudley argues that encouraging those close to the target to take that extra step could have a significant impact. Independent research by 5+ A Day shows a more nuanced picture: 98% of people consume at least one serving of vegetables daily, and 39% manage more than four servings.
New Zealand's recommendations are actually higher than many other countries. The World Health Organization suggests 400g (about five 80g servings) of both fruits and vegetables daily. 5+ A Day, in partnership with Te Whatu Ora, is working to increase access by providing 27 million servings of fresh produce to schools annually. However, the long-term impact of these initiatives remains unclear, as tracking children's eating habits beyond primary school is challenging.
Cost is a major hurdle, but it doesn't have to be. Dudley suggests buying seasonal vegetables as a budget-friendly solution. Removing GST from fruits and vegetables, a policy proposed by Labour in 2023, could also help, though its feasibility remains debated.
The bigger question is: are people even aware of the updated guidelines? The health survey only started tracking vegetable servings in 2021, so it's too early to tell if the revised recommendations have made a difference.
Dudley offers a simple yet effective tip: start your day with vegetables. Shanti's week-long experiment confirmed this – days she included vegetables at breakfast were the days she reached her five-a-day goal. Websites like Vegetables.co.nz promote the 'Add one more vegetable' campaign, encouraging small, sustainable changes like adding veggies to rice, smoothies, or even baked goods.
While increasing vegetable consumption benefits growers, the real winner is our health. Studies show that just two servings of vegetables daily can reduce the risk of heart disease by 19%. The WHO estimates that 3.9 million deaths annually are linked to inadequate fruit and vegetable intake. So, are we willing to make the change? Let's start the conversation. What's your biggest challenge when it comes to eating enough vegetables? Do you think removing GST would make a difference? Share your thoughts in the comments!
