Mildura we can ‘Go One Better’

Healthy Together Mildura is embarking on a campaign to encourage Mildura families to eat one more serve of vegetables each day.

Vegetables provide all kinds of benefits to the human body, so it’s incredibly important to include them in your and your family’s diet every day.

So if you are having none, start having one. If you are having four, go for five. We can all ‘Go One Better’.

Remember some is better than none, but we can all ‘Go One Better’ and improve our habits in small ways every day to start feeling great!

5 Reasons to ‘Go One Better’


1.Good health and immunity
Eating the recommended amounts of vegetables will optimise your health today and give your immunity a boost. Vegetables are rich in different nutrients; including vitamin C, folate, carotenoids and dietary fibre, as well as range of protective plant substances that researchers are continuing to uncover. The benefits vegetables provide cannot be replaced by a capsule. Eating a variety is the key. The soluble and insoluble fibre they contain also keeps your digestion working well.

2. Energy and vitality
Including starchy vegetables such as sweet potato and corn provides complex carbohydrates for sustained energy, and legumes/beans (such as chickpeas or lentils) provide a valuable source of protein, iron, zinc and dietary fibre. This stops you feeling sluggish and gives you the energy you need throughout the day.

3. Maintain a healthy weight
Eating vegetables can help you maintain a healthy weight. Vegetables are naturally low in fat, kilojoules and sodium

4. Protect against disease
Each additional daily serve of vegetables is associated with a reduced risk of coronary heart disease. A variety of vegetables every day will provide antioxidants beneficial for cardiovascular health, as well as lower the risk of developing some forms of cancer

5. Remember your vegetables
Regular intake of vegetables containing antioxidants and vitamins can improve attention and slow down memory loss during ageing

How many should I eat?


The new Australian Dietary Guidelines point out that we needs eat a certain amount of vegetables each day for good health.
5-6 Serves for Adults and Teens
2.5-5 Serves for Children (depending on age)

But how much is an actual serve?

A serve of vegies = ½ a cup of cooked vegies, a medium sized potato, or one cup of salad vegies.

But most of us don’t bother with measuring cups when we’re cooking, so here’s an easy way to remember, a serve is approximately: one handful of cooked vegies or two handfuls of salad (Go1Better serving pictures)

Another rule of thumb is to remember that at dinner half the plate should be a variety of non starchy vegetables (that right, ½ a plate of mashed potato doesn’t count!), ¼ should be lean meat, and ¼ should be grains.

Most people in Mildura eat only about half the recommended quantity of vegetables. Try to choose different types and colours of fresh vegetables to make sure you are getting a range of necessary nutrients.

This may sound like a lot, but don’t be put off if this sounds out of reach – just aim to ‘Go one better’ – even if you get one more serve than you are currently eating you are on the way.

Colouring in Sheets


Encourage your child to ‘Go One Better’ with these fun colouring in sheets of the Mildura Vegie Gang.

Tools and Resources

Click here for Go One Better campaign resources for Schools and Early Child Care Centres

Click here for ‘Vegie Week’ resources and information sheets

Download a poster (HTM_A2posters_vegie / HTM_A2posters_family)



5 Ways to ‘Go One Better’


It’s easy to find ways to get some extra vegies in your day.

1. Start the Morning Well – Vegies are not just for dinner! Try avocado and tomato on toast instead of butter, baked beans with English muffins, make a vegetable juice/smoothie, or add a variety of delicious vegies to your omelette.

2. Snack Attack – Have sliced vegies on hand at all times, and get yourself a good low fat dip for snacking. Mini vegie muffins and slices make a great filling healthy snack. These are also great for kid’s lunchboxes.

3. Double up – Double the amount of vegies you put in your meals; Sandwiches, stir fries, soups, pastas, pizzas and curries all work well with a few extra vegetables. Vegie patties are also easy and taste great.

4. Get Sneaky – Grate or purée vegetables and add them to spaghetti bolognaise, soup, smoothies, muffins, slices, hamburgers, quiches, sauces and dips. Try mixing some other vegetables into your mashed potato, such as cauliflower, or adding four bean mix to a casserole.

5. Get kids hands on – Get children involved in preparing meals, and try interactive meals such as corn on the cob, vegie skewers and making vegie ‘faces’ on their plates. Include a variety of different colours, textures and tastes of vegetables to stimulate the senses. Don’t give up, research shows that it can take as many as 10 to 15 tastes before a child will learn to appreciate a new flavour.