Dietitians of Canada
Full of nutrients , crunch , and great taste , vegetables and fruit add tremendous variety and pleasure to any meal or snack .
By following Eating Well with Canada ' s Food Guide you will ensure that you get a variety of vegetables and fruit daily in the recommended number of servings for your age and gender . One food guide serving is :
• 1 whole medium fruit
• ½ cup ( 125mL ) vegetables or fruit
• 1 cup ( 250mL ) salad greens or leafy vegetables
• ½ cup ( 125mL ) 100 % juice
• ¼ cup ( 60mL ) dried fruit A healthy , balanced diet rich in vegetables and fruit can help reduce the risk of cardiovascular disease and some types of cancer , and also provides a solid foundation for long-term weight control . This food group is a good source of carbohydrates , vitamins A and C , potassium , magnesium , folate , and fibre . To get the most from your fruits and vegetables :
Eat at least one dark green vegetable ( such as broccoli , green peas or beans , spinach , or romaine lettuce ) and one orange vegetable ( such as carrots , sweet potato or squash ) each day .
Choose vegetables and fruit prepared with little or no added fat . Choose vegetables and fruit more often than juice .
Are frozen , canned and dried vegetables and fruit as healthy as fresh ones ?
Although nothing beats the taste of fresh fruits and vegetables in season , frozen ,
During the season of Lent , many Canadians fast during parts of the day or week , or refrain from eating certain foods . Make sure you continue healthy eating practices by keeping Eating Well with Canada ’ s Food Guide in mind .
Click here for a refresher !
canned or dry products that contain little or no added sugar , fat or salt can be healthy and sometimes more affordable alternatives . They are often harvested and packed at the height of the season when nutrients are at their peak , so they provide us with nutritious options all year round .
How do I prepare vegetables and fruit ?
Always wash fresh vegetables and fruit thoroughly under running water to remove dirt , bacteria , and any pesticide residues . Organic produce must still be washed thoroughly as well . Remove the outer leaves of leafy vegetables and scrub root vegetables like carrots and potatoes to remove all dirt , especially if you will be eating the skins . To keep vegetables and fruit fresh , store them unwashed and clean them just before use . Avoid over-cooking vegetables , as this depletes them of nutrients and robs them of taste . Healthy cooking techniques include steaming , stir-frying , par-boiling or microwaving until tender-crisp .
Some Quick Tips to Increase Your Fruit and Veggie Intake
• Add a side-serving of vegetables and fruit to all meals and snacks
• Make a fruit burrito by rolling cut-up fruit in a soft whole grain tortilla shell
• Add fresh berries to your morning whole grain cereal or yogurt
• Top a sliced banana with a little peanut butter and a drizzle of maple syrup
• Substitute a lettuce wrap for a tortilla shell
• Enjoy frozen grapes or berries for a refreshing hot-weather snack
• Add sliced tomato , avocado , onion , cucumbers or zucchini to your sandwich .
• Use your imagination when you ’ re making a salad ! Try adding sliced pears , apples , or kiwi to your usual salad greens .
Tell us on Facebook about your adventures with food this month , or tweet us @ thehubWE # foodmatters
March 2017 - The HUB 7