Tips to get 2&5 in your day
It's easy to Go for 2&5™. Simply add an extra serve to the meals and snacks you already eat.
Fruit
Breakfast
•Add to breakfast cereal or yoghurt
•Top toast with sliced bananas
•Grate apple and pear into pancake mix
•Blend soft fruit like bananas, strawberries or canned fruit with skim milk, yoghurt and ice for a frothy fruit smoothie
Snacks
•Pack fresh fruit for a quick snack at any time
•Freeze bananas, grapes, strawberries and oranges for an icy snack
•Puree fruit and pour into ice-block moulds to add to drinks
•Add fresh or dried fruit to muffin and cake mixtures
Main meals
•Include dried fruit to recipes for stuffing's
•Add fruit to savory salads
•Add fruit to baked fish or chicken
•Add chopped dried fruit to couscous (eg. apricots or apple)
Desserts
•Chop fruit into bite-sized pieces and thread onto skewers for a colorful kebab
•Cut into pieces, add to a parfait glass with yoghurt
•Serve fresh seasonal fruit for dessert
•Puree stewed fruit as a topping for desserts or swirl into yoghurt
Vegetables
Breakfast
•Top toast with cooked mushrooms, tomatoes, capsicum or sweet corn
•Chop and add to an omelet or savory pancake
•Heat chopped leftover vegetables and serve as a topping for toast; add an egg or reduced-fat cheese for a more substantial meal
Snacks
•Top English muffins or crumpets with diced vegetables and sprinkle with reduced-fat cheese for a quick mini pizza
•Serve carrot and celery sticks, florets of broccoli and cauliflower, and strips of capsicum with a low fat dip
•Grate or dice onion, carrot, zucchini, potato and corn into a savory muffin or pikelet mixture
•Grate beetroot and butternut pumpkin to add color to your salad or sandwich
Main meals
•Make meat go further by adding extra vegetables to a stir-fry or casserole
•Add vegetables in season or legumes (eg. dried beans, peas or lentils) to soups for added flavor and taste
•Add extra vegetables, dried peas, beans or lentils to recipes for: meatloaves, patties and stuffing's, stews and casseroles, pies, nachos, pasta and rice dishes, pizza and pancakes
•Always serve main meals with cooked vegetables or a salad
•Use capsicum, zucchini, pumpkin, eggplant, cabbage and lettuce leaves as edible containers with savory fillings
•For easy wedges, cut potato, sweet potato, pumpkin and parsnip into wedges, microwave until cooked; mix with a teaspoon of vegetable oil, dried mixed herbs and seasoning, and grill until crispy
Australian Government Departmant of Health and Ageing