30 WAYS TO GET YOUR 30
TO KEEP SCORE, GIVE ONE POINT TO EACH TYPE OF FRUIT, VEGETABLE, WHOLE GRAIN, BEAN, PULSE, NUT AND SEED YOU EAT DURING THE WEEK AND ¼ POINT FOR EACH HERB AND SPICE
01 □ EAT THE SEASONS
Seasonal eating: not just for Creme Eggs. Vegetables at their seasonal best have a greater nutritional value. Plus, they represent an opportunity for diversity. “Be adventurous by choosing seasonal fruit and vegies you haven’t tried before,” urges registered dietitian Tai Ibitoye. On the seasonal eater’s menu this month are broad beans, leek, rhubarb and broccoli. Visit sustainabletable.org.au to get inspired.
02 □ GO WITH THE GRAIN
While quinoa is a little 2012, it isn’t the only grain on the menu. Brown rice, buckwheat, millet and sorghum all contribute to your 30-a-week goal; and all are as versatile as your favourite chunky knit. Try some brown rice alongside your vegie curry or turn buckwheat into a healthy risotto.
03 □ AVO GO
There’s a reason it took off as a toast topper. “Some people refer to avocado as ‘nature’s butter’ as it’s so diverse,” says nutritionist Jenny Tschiesche, who points out that it can be used in both sweet and
