Fuel your day: How vegetables can boost energy

We’ve all heard the call to “eat more veggies,” but for many Australians that remains easier said than done. According to a 2022 National Healthy Survey, only 6% of Australian adults and 4% of children are eating enough vegetables each day. Good nutrition is essential for fuelling our daily lives. Whether you’re heading to work, managing life with kids, or training for a sporting event, eating a balanced diet that contains a wide variety of vegetables is key.

What makes vegetables so essential?

Vegetables are packed with nutrients that support your body’s energy systems, including:

Dietary fibre. Found in veggies (particularly the skin), fibre slows digestion and helps release energy gradually throughout the day. It also supports a healthy gut, which is increasingly recognised as important for overall wellbeing.

Vitamins and minerals. Eat a variety of veggies for key micronutrients like vitamin C, magnesium and folate that can contribute to energy production and muscle function.

Phytonutrients and antioxidants. Adding colour to your plate provides different phytonutrients (like carotenoids from carrots) that may have an anti-inflammatory effect.

Aim for variety and 5 serves each day

The Australian Dietary Guidelines recommend 5 serves of vegetables every day across different types and colours. Spreading your veg intake across meals, rather than trying to “fit it all in” at dinner, can help sustain energy levels steadily.

Here are simple ways to boost your veg intake throughout the day:

Quick, no-prep veggie snacks

Crunch on washed carrot or cucumber sticks, cherry tomatoes or sugar snap peas.

Add spinach, beetroot or avocado to smoothies (they blend smoothly and add nutrients).

Enjoy a classic garden salad with minimal fuss.

Get more healthy snack ideas here.

A plate of carrot sticks, apple slices, crackers and hommus

Easy lunchbox ideas

Cherry tomatoes, sliced capsicum, celery or carrot sticks pair brilliantly with cheese cubes or hummus and are easy to eat on-the-go.

Leftover roasted veggies make for a brilliant addition to lunch the next day.

A simple chicken and veg wholegrain wrap with lettuce, grated carrot and grated beetroot is nutritious and portable.

Boost your veggies at every meal

Stir a handful of spinach, diced capsicum or chopped mushrooms into scrambled eggs at breakfast.

Add an extra veg to sandwiches or burgers. Try a new veg each time based on seasonal availability.

Serve veggies first at dinner and aim to fill half your plate with them. Leave the rest on the table so everyone can help themselves for seconds.

Add veggies to fuel your body

Vegetables are an excellent addition to ensure a balanced meal to fuel your body before planned physical activity and to help with recovery.

Before and after physical activity

About 2 to 3 hours before, and again after, intense physical activity (like a big run, sports game or hike) aim for a balanced meal with veggies, carbs and protein to support sustained energy and recovery. For example, a chicken and salad sandwich filled with a variety of colourful veggies (think spinach, capsicum, carrot, tomato, beetroot and cucumber).

More than just energy

Regular vegetable consumption contributes to long-term wellbeing, supporting heart health and reducing the risk of chronic diseases. Eating a variety of different vegetables, of different colours provides different nutrients and antioxidant properties.

If you find certain vegetables cause discomfort (like tomatoes, onions or garlic), try different veggies or consult a dietitian to tailor choices that work for you.

In short, vegetables are more than just a side dish. They’re a versatile, nutrient-rich way to support your energy, performance and overall health every single day. With a few simple habits, you can make them a delicious and nourishing part of your daily routine.