Two serves of fruit and five of veg a day. WA’s health department started the Go for 2&5 campaign back in 2002, and it’s still the simplest food rule there is. Here’s why it matters, how to keep count, and what to cook tonight.
The short version from the Australian Dietary Guidelines: fruit and veg do a lot of the heavy lifting in a healthy diet.
01
Fibre
Fruit and veg are one of the best sources of fibre, which keeps your gut regular and helps you feel full.
02
Vitamins & minerals
Vitamin C, folate, potassium, beta-carotene and more, in a form your body knows what to do with.
03
Long-term health
Eating plenty is linked to a lower risk of heart disease, stroke and some cancers.
04
Full for fewer kJ
Most veg is low in kilojoules and high in water and fibre, so it fills the plate without filling you out.
Eat the rainbow
Pick a colour
Different colours bring different goodness. Aim for a few colours on the plate each day. Tap one to see what it brings.
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Cooking ideas
What's for dinner?
Eight easy recipes using what’s on our shelves. Filter by time or style, or open the fridge raid and tap what you’ve already got.
Fridge raid: tap what you've got
10 minServes 2
Garlic Asian greens
The fastest side dish in the shop. Works with bok choy, choy sum or gai lan.
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You need
1 bunch bok choy or choy sum
2 cloves garlic, sliced
1 tbsp oil
1 tbsp oyster sauce
2 tbsp water
Method
Wash the greens and cut stems from leaves.
Heat the oil in a wok or big pan and fry the garlic for 30 seconds.
Add the stems for 1 minute, then the leaves and water. Cover for 1–2 minutes until just wilted.
Toss through the oyster sauce and serve with rice.
10 minServes 4
Tomato, cucumber & herb salad
No stove, no fuss. Best with ripe truss tomatoes in summer.
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You need
4 tomatoes
2 Lebanese cucumbers
½ red onion, finely sliced
A handful of mint or parsley
Juice of 1 lemon
2 tbsp olive oil, salt and pepper
Method
Chop the tomatoes and cucumbers into chunks.
Add the onion and torn herbs.
Dress with lemon, olive oil, salt and pepper just before serving.
40 minServes 4
Tray-roast veg
One tray, five veg. Leftovers go into tomorrow's lunch wrap.
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You need
¼ pumpkin
1 sweet potato
1 red capsicum
2 zucchini
1 red onion
2 tbsp olive oil, salt and pepper
Method
Heat the oven to 200°C (180°C fan).
Cut everything into similar-sized chunks and toss with oil, salt and pepper.
Spread on a lined tray in one layer and roast for 30–35 minutes, turning once, until golden.
20 minServes 4
Veggie fried rice
Day-old jasmine rice plus whatever veg is in the fridge. Kids eat the lot.
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You need
3 cups cooked jasmine rice (cold is best)
2 eggs, beaten
1 carrot, diced small
1 cup corn kernels
1 cup peas
3 spring onions, sliced
2 tbsp soy sauce, 1 tsp sesame oil, 1 tbsp oil
Method
Heat the oil in a wok, scramble the eggs and set aside.
Stir-fry the carrot for 2 minutes, then add the corn and peas for 2 more.
Add the rice and toss over high heat until hot.
Stir in the soy, sesame oil, eggs and spring onion.
15 minServes 4
Miso soup with tofu & mushrooms
Warm, light and ready in the time it takes to boil the kettle twice.
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You need
4 cups water
3 tbsp miso paste
150g silken tofu, cubed
1 cup enoki or sliced shiitake mushrooms
2 handfuls baby spinach
2 spring onions, sliced
Method
Bring the water to a simmer and add the mushrooms for 2 minutes.
Turn the heat to low. Mix the miso with a little hot water, then stir it in. Don't let it boil.
Add the tofu and spinach and warm through for a minute.
Top with spring onion.
25 minMakes 10
Fresh rice paper rolls
Set everything out and let everyone roll their own. Only the kettle needed.
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You need
10 rice paper sheets
100g rice vermicelli
Lettuce leaves
1 carrot and 1 cucumber, cut into thin sticks
Mint and coriander
Hoisin or sweet chilli sauce to dip
Method
Soak the vermicelli in boiled water for 3–4 minutes, then drain and cool.
Dip a rice paper sheet in warm water for a few seconds until soft.
Lay lettuce, noodles, veg and herbs across the bottom, fold in the sides and roll up tight.
Serve with the dipping sauce.
5 minServes 2
Banana & berry smoothie
Breakfast in a glass. Frozen berries work just as well as fresh.
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You need
1 ripe banana
1 cup strawberries or blueberries
1 cup milk
2 tbsp plain yoghurt
Method
Put everything in a blender.
Blend until smooth and drink straight away.
5 minServes 4
Mango & lime yoghurt cups
Dessert that counts as fruit. Best when mangoes are in season.
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You need
2 ripe mangoes, diced
1 lime
1 cup Greek yoghurt
A few mint leaves
Method
Squeeze half the lime over the mango.
Layer yoghurt and mango in four small glasses.
Finish with lime zest and torn mint.
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Quick quiz
How well do you know 2 & 5?
Five questions. Good one to do with the kids.
From our shelves
Colour you can pick up today
Real photos from our stores. Every one of these counts toward your 2 & 5.
MangoesLycheesAsian greensCherries
Easy wins
Six ways to sneak in a serve
No meal plan needed. Pick one and try it this week.
Start with a saladA bowl of leaves before dinner is one or two serves done.
Bulk up the minceSwap some of the meat in bolognese or tacos for grated carrot and zucchini.
Keep it at eye levelCut veg sticks and washed fruit at the front of the fridge get eaten first.
Frozen and canned countFrozen peas, corn and canned tomatoes all count. Look for no added salt or sugar.
Fruit for dessertSliced mango, a bowl of berries or a cold watermelon wedge after dinner.
Double the vegWhatever the recipe says, add twice the veg. It’s rarely a bad idea.
Trusted sources
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Everything on this page comes from Australian and WA government health sites. Here are the best places to go next, all free and written by health experts.
