Author: Edwina Murphy-Droomer


In Australia, just 6% of people eat the recommended (Australian dietary guidelines) daily intake of vegetables. The challenge, therefore, is to be the exception, not the norm!

With more and more evidence emerging all the time that supports the use of diet in the therapeutic treatment of both physical and mental illness, we are now in a wonderful position to start taking control of our own health simply by learning what we should be fueling our bodies with. Not only is a good diet therapeutic but it is also key when looking for preventative health steps that protect ours and our families health into the future.


7 – 9 cups per day … 9 cups being a therapeutic dose which will infuse your body with intense nutrition.


However, this is not 7-9 cups of iceberg lettuce and white potatoes. As you will have heard time and time again, variety is key, for the purpose of feeding your body what it needs. Inspired by the AhhhhhMAZING work of Terry Wahls and the Wahls Protocol, this is a snapshot of what you should aim to have on your plate:

  1. 1 third Dark Green Leafy Veggies (3 cups per day)
  2. 1 third Deeply Coloured Veggies and fruits (2-3 cups per day)
  3. 1 third Sulphur-rich Vegetables (2-3 cups per day)


  1. Since time began mothers across the globe have been heard to holler “EAT YOUR GREENS”, and for a very good reason. Leafy vegetables are brimming with fiber along with vitamins, minerals, and an abundance of antioxidants that help protect you from diseases of all kinds. Brimming with vitamins and minerals leafy greens provide a nutrient dense source of B vitamins, vitamins A, C, K and E, and minerals such as calcium, potassium, magnesium, and iron.
  2. Vegetables that are deeply coloured all the way through like capsicums, beetroots and sweet potatoes are advertising their abundance of antioxidants. Choose at least 3 different colours daily from the green (e.g. asparagus and green beans), red (e.g. beetroot and rhubarb), blue/black/purple (e.g. eggplants and blueberries), and yellow/orange groups (e.g. carrot and pumpkin).
  3. Sulphur is involved in nourishing cells and supporting your mitochondria (your battery pack), but most significantly it helps the body to be more efficient in eliminating toxins. Adding to the list of benefits is Sulphur’s role in blood vessel health, healthy joints, and beautiful skin, hair, and nails. The primary sources of Sulphur are obtained through eating brassicas, alliums, and fungi.

Brassicas – cabbage, kale, collards, broccoli, Brussel sprouts, turnips, radishes, and cauliflower.
Alliums – onions, garlic, chives, leeks, and shallots.
Fungi – mushrooms

The recommendations I have given will be a challenge to many, however, the important points to remember are to work on variety and persistence, every step you take in the right direction is cause for celebration. One step at a time is better than no step at all!

Here are some tips to help you increase your vegetable intake daily:

  • Green smoothies are a simple way to get 2 cups of leafy greens in to start your day, add dates and blueberries and you have your coloured serve.
  • Have salad twice a day. A salad for lunch and a side salad with dinner.
  • For people with gut issues, start with predominantly cooked veg as you will find them easier to digest, work your way towards a balance of raw and cooked.
  • Get your veggie garden flourishing, whatever you can pick out of your own garden is going to be superior to something bought, and if you can get your kids involved they will enjoy eating what they have picked out of the garden for themselves.
  • Soups are a great way to up your daily veg intake.
  • As a snack, veggie sticks with a homemade dip are a wonderful way to reach your daily veg intake goal – carrot, celery, broccoli, beans, snow peas, cauliflower, cucumber (pop these in some natural yoghurt with garlic to make tzatziki), radishes, and asparagus, are a few to consider.