Eat 5 Servings of Veggies (and Save The WORLD!)

You have probably heard that you need to eat five servings of veggies a day.

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Photo Credit: North Shore Pediatric Clinic


It is taught everywhere!  Schools, hospitals, workplaces, on TV… but no one tells you what a serving of veggies looks like. For the longest time, I honestly thought that I didn’t eat enough vegetables and I felt so guilty about it because I am a university trained nutritionist! I should know this stuff but it wasn’t taught to me in my schooling. So, being the forever curious person that I am, I decided to look into it.


I googled the phrase “what does a serving of veggies look like?” and I’m going to be honest, I was a bit overwhelmed! I kept getting two different answers and I want to keep my street cred so I turned to the World Health Organisation for an answer and after digging pretty deeply into the official documentation, I found this quote:


Despite the great variations in national contects, there do seem to be some coomon factors underlaying most defintions. For vegetable portions, a volume of 250mL of raw leafy vegetables or half of this volume (125 mL) of cooked or chopped vegetables accounts for apporximately 80 g. World Health Organisation


So what does that mean?


A vegetable serving (and fruit too) is 80g. This equates to:

• ½ cup of vegetable juice

• 1 cup of leafy vegetables

• ½ cup of cooked or raw vegetables

And while I am at it, it is recommended to get 2 servings of fruit a day, which looks like this: 

• ½ cup of fruit

• 1 medium piece of fruit

• ¼ cup of dried fruit

• ½ cup (4 ounces) of 100% fruit juice


Turns out that is is pretty easy to get 5 servings of vegetables in a day, because one serving of veggies is not as big as I had imagined!

Here I am thinking that I need to eat 5 whole vegetables to get all my recommendations and it turns out that most servings are about ½ cup. That still sounds big but have you looked at ½ cup of carrot? It’s not very big at all. Another way to look at it is that you need to get at least 2½ cups of vegetables a day or 4oog.

So what does 5 servings of veggies in one day look like? Well here is a list of some servings of veggies:


Getting your 5 servings of veggies in a day…

Example One:


One large salad with 5 cups of salad greens.

Fruit: 1 banana and 1 orange


Example Two:

Stir fry with ½ cup of broccoli, 1 cup of cooked asian greens, ½ cup of mushrooms and ½ cup of chopped peppers.

Fruit: 1 cup of blueberries


Example Three:

Veggie platter with ½ cup of broccoli, ½ cup of carrots along with a dip of choice.

Plus, a salad with 2 cups of salad greens and what ever else you want.

Fruit: 1 orange and 1 pear.



So now that I have finished talking about how to get your 5 servings of veggies a day, what was this thing about saving the world? 

Well… when you are eating your recommended servings of veggies each day, you feel better. And when you feel better, you are a better person and when you are a better person, you can do anything! Also, when you are eating more plants, it means that you are eating less toxic processed foods and also less meat, taking the pressure off the planet.

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Photo Credit: Pintrest

Just something to think about 🙂 


If you liked this post, let me know below in the comments sections. Or even better, share it with your friends!

Have a great day,








No Pasta Lasagna

No pasta lasagna

Since I announced that I was leaving my job, so many good things have been coming my way! I already have a new job lined up, I am looking at a new place to live today (I live in the staff quarters with 50 people so now I need to move) and because I am not worrying about work all the time, I feel more creative to get out there and do other things.


This gluten-free lasagna was born from a time when I wanted lasagna but was too tired to go to the shops and get the lasagna sheets.


I actually wanted my Vegetarian Lasagna but inspired by all the zucchini noodles that are out there at the moment, I went looking for a possible substitute and found my humble little sweet potato sitting at the back of the fridge.

Armed with a potato peeler, I started making thin strips of “pasta” that set the tone for this delicious dish. A lot of peeling, some cottage cheese and my creation was complete and ready for baking!

To say it was a hit in my household was an understatement and we have eaten it about 3 more times since I last made it. I also have people at home asking for the recipe so now it is finally up and ready to be shared.

Enjoy! And if you really like my no pasta lasagna, share it with your friends or leave a comment below. 






Learning to Let Go


I have a terrible habit of holding onto things for too long…

It definitely started when I was a little girl and had my favourite dress. I kept growing but unfortunately, my dress didn’t! But that didn’t stop me wearing it until it was pretty much a t-shirt and full of holes. Eventually, my very practical mother threw it out and I was devastated!

Now in life, I keep holding onto things that are not good for me. Toxic beliefs, shitty friends and jobs that I don’t like.

If you have been following me for a while, you would know that I left a job that I really loved to move to Tofino to be with Alex. I had my hesitations about going to work for a particular company but I took a deep breath, told myself it would be fine and dove into work.

I am a great employee and very quickly, I went from being a breakfast server to the supervisor. This was all great but I didn’t like the job. I was nearly about to quit just before I got the promotion but I figured I should give it another try and maybe even make the place a bit better with my new role.

Fast forward a month and I was still miserable. We were severely short staffed, the fridge broke down 3 times over 6 weeks and the oven kept turning on by itself. I really liked my manager so I was holding in there for her but the company as a whole was driving me nuts!

Then the turning point came when I was driving back from Victoria after a great couple of days with my sister. My mood was getting worse and worse as we winded along Highway 4 and I got home and started picking fights. The next day, when I got to work, I felt so ill. I just didn’t want to be there anymore and I knew that I had to let go.

I nearly talked myself out of it a few times but at the end of my shift, I took a deep breath and spoke my truth.

I was terrified of hurting my manager or her getting angry but instead, she gave me a big hug and said she was really happy for me as she had known for a while that I wanted to leave.

I walked home on a high and everyone commented on how relaxed I looked. I was giggling and laughing and just so happy because I finally got the courage to speak my truth and be honest with myself that the job wasn’t for me.

Now, what am I going to do? I have no idea but I feel there are good things ahead.

Have you been in the same position? How did you feel when you finally let go? Let me know below.