Not just rabbit food

by Accredited Practising Dietitian Karissa Woolfe

In the quest for better health, one tweak we can all benefit from is eating an extra serve of veggies. Munching on a carrot for afternoon tea might not sound revolutionary, or even very appetising, but according to a recent UK study released by University College London, this simple action reduces your overall risk of death by 16 per cent.

Similarly, for those who say “salad is rabbit food”, the study found each cup of salad vegetables contributed a 13 per cent reduction in all-cause mortality.

In acknowledgement that a poor diet is currently the greatest cause of early death globally, the theme for World Diabetes Day this year (November 14) is healthy eating, with the International Diabetes Federation calling upon everyone to ‘act to change your life today’.

Whether your goal is to reduce your waistline, manage your blood pressure, improve your digestive health, or reduce your risk of diabetes-related complications, eating an extra serve of veggies every day is a valuable investment. Scroll down for some suggestions below.

10 ways to sneak an extra serve of vegetables into your day



  • Add ½ cup baked beans, grilled mushrooms, asparagus, baby spinach or tomato to your cooked breakfast
  • Add diced capsicum, zucchini and sliced mushrooms to your omelette
  • Enjoy sliced tomato and avocado on toast

Main meals:

  • Add extra salad to your sandwich
  • Bulk up your bolognaise with a can of lentils (drained, rinsed), grated carrot & zucchini, sliced mushrooms.
  • Mix up your mash – try a new combo of potato/pumpkin; potato/sweet potato; potato/blended cannellini beans.
  • Jazz up your roast with a tray of sweet potato, pumpkin, onion, zucchini, carrots and capsicum drizzled in olive oil. Stir-fry a meat of your choice with a packet of frozen mixed veg, jar of sauce and rice noodles.


  • Crunch on a carrot, snow peas, celery, capsicum and cucumber.
  • Make a veggie dip like beetroot tzatziki, eggplant dip or try out the healthy hommus recipe on our website


All dietary suggestions are general in nature and may not be specific to your individual needs. For individualised advice speak to an Accredited Practising Dietitian via the Customer Care Line: 1300 342 238 or a representative from the Dietitians Association of Australia (DAA) on 1800 812 942.

Rabbit with carrot, flat design style vector illustration