Goodbye Food Waste! Hello 5 Serves Of Veg!

Food Choice

3 TRICKS & TIPS to VEG it UP this week!

It’s National Nutrition Week! Yippee! This year the focus is on ways to introduce more veg to your meals – all with the aim of meeting our 5 serves of veg a day, whilst reducing our food waste.

Sadly, we are all struggling to meet 5 serves a day. In fact, only 4% of Australian adults eat their recommended 5 serves of veg a day, and only 1% of teenagers and children.  So, what can we do to help you meet your requirements, in a fun, simple way?

3 tricks and tips to veg it up this week and embrace your veg ‘waste’:  

Eat more parts of your vegetables, such as skins, stalks and leaves.

Try adding broccoli stalks to your next stir-fry for an excellent crunch factor. Simply slice the stems and add the stems + florets to a soup, side dish or stir-fry.

Keep the skin on! Vegetable skins contain fibre, vitamins and minerals. Rinsing vegetables like carrots, potatoes and mushrooms, instead of peeling them, means you keep more of those important nutrients in your body, and out of the bin.

Use up your ageing vegetables that would otherwise go in the bin.

When you get home from work tonight and do the 5pm panic because ‘there is no food in the house’ – think again!!! Pull out those ageing veggies from the crisper and get creative. A great way to use these veggies up is to make a veggie pasta sauce, veggie stock, or simply add to a stew or soup. Hello surprise chef!

To get more out of your veg, know the best way to store it.

The Nutrition Australia – Try for 5 Campaign – has some excellent veggie storage tips and tricks.

Broccoli, cauliflower, peas, corn, carrots, spinach freeze well, so if you think you won’t get to use them before they take a turn for the worst, chop them up and pop them in a freezer bag or container to freeze. Grab and handful whenever you need to add veggies to your next pasta sauce, curry or soup.

Dark leafy greens: Wash before storing by soaking in cold water to remove the dirt, then drain. Store in the fridge in a water-draining container. Do not spin until ready to use as this will damage the cell wall and cause it to go off faster. You can put your greens that have long stems, like kale, Swiss chard and collard greens in a mason jar with water – just like putting flowers in a vase. Cover the greens with a bag and secure with a twist tie or rubber band.

Carrots: Remove the tops first, as that draws moisture from the carrots. Cut to size and store in a bowl of water or glass container. Change water every 3–4 days.

Herbs: Chop herbs and put them in an ice cube tray with some extra virgin olive oil. Freeze then store in a freezer bag to add to meals for a burst of freshness and flavour.

Emma Caldwell
Accredited Practicing Dietitian
Fitwise Physiotherapy

Consulting at our Armadale and East Melbourne rooms

If you’d like to make a booking with Emma, click here. Alternatively, you can also call our friendly team on 9822 4999 (Armadale) or 9486 0512 (East Melbourne), or email us on [email protected]




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Our values are the basis of everything we do at Fitwise.

Excellence, Respect, Innovation and Fun – For our clients, for our team and for ourselves.

This is evident with the service we provide, the environment in which we provide it, the way in which we operate as a team and how we care for and value our clients, referral partners and ourselves; we live the Fitwise values every day.

Our culture is one where everyone feels supported, respected and safe. Our clients and our team, experience a leading-edge health environment where we remember to have fun along the way.

Our Story

In 2004, Gen McGlashan and Libby Oldfield founded Fitwise Physiotherapy. They first met in 1994.  Libby was Gen’s physio when she had her first child. Gen then worked for Libby for 10 years in Libby’s previous business, located at the Epworth Freemasons Maternity Unit in East Melbourne. They have been a team working together for a very long time!!

Libby and Gen have always had a passion for empowering women, by helping provide accurate evidence based information and treatment to help women live their best lives. Excellence in all that they do, practising and operating in an innovative way has always been their core. Fitwise was the first multi-practitioner practice providing Women’s Health physiotherapy consultations, exercise classes and clinical pilates in Melbourne.

Gen and Libby

In February 2005 Gen and Libby moved their one room practice to Albert St East Melbourne. They had expanded to 2 treatment rooms, an exercise studio and a pilates studio with a small team of physiotherapists and one receptionist. This was exciting as they wanted to be able to help more people and to grow their team – enabling their other passion: teaching and mentoring clinicians who also wanted to work within the Women’s, Men’s and Pelvic Health arena.

5 years later, they expanded their East Melbourne clinic and in 2015 opened their second clinic in Armadale.

Remedial Massage, Myotherapy and Dietetics have been an exciting addition in recent years, with Podiatry and Exercise Physiology being added in 2022.

Fitwise Physiotherapy | Armadale

The Fitwise team has now grown to include 18 amazing practitioners and 12 wonderful administrative team members and is still growing!

Libby and Gen have always loved providing a holistic service, treating a variety of conditions in consultations and providing exercise appropriate for different life stages. The community of clients that are part of the Fitwise family, (some who have been part of the journey from the very beginning – over 17 years ago), are the biggest reason they do what they do. For Gen and Libby, it is a privilege to be part of these wonderful people’s lives.