We’re supporting the Just Add Veg campaign to help patients make small, realistic changes to eat more vegetables. You don’t need to overhaul your diet. Adding a little veg here and there can make a real difference to your long-term health.

Why vegetables matter

Vegetables are a great source of fibre, vitamins and minerals. Eating more veg can help support heart health, digestion, weight management and reduce the risk of long-term conditions such as type 2 diabetes, heart disease and some cancers. Did you know:

• Frozen and tinned vegetables count towards your 5 A Day
• Choose tinned vegetables without added salt or sugar
• At least 3 of your 5 A Day should be vegetables

Small changes that add up

You don’t need complicated recipes. Try one small change at a time:

• Add chopped carrots or peppers to scrambled eggs
• Stir courgette or mushrooms into pasta sauces
• Add a side salad to your lunch
• Swap crisps or biscuits for carrot, cucumber or pepper sticks
• Add sweet potato to mash or curries

What counts as a portion?

One adult portion is around 80g. Rough guides include:

• 2 broccoli spears
• 3 heaped tablespoons of cooked vegetables
• 8 cauliflower florets
• A 5cm piece of cucumber

For children, a portion is roughly what fits in their hand

Planning ahead can make it easier to include vegetables every day. We have a one-week meal planner with simple ideas to help you spot easy opportunities to just add veg.

• One Meal Planner
• Recipe – Cottage Pie
• Recipe – Lentil Lasagne
• Recipe – Med Veg Pasta
• Recipe – Salmon and Broccoli Pasta
• Recipe – Stir Fry
• Recipe – Sweet Potato and Chickpea Curry
• Recipe – Turkey Burgers