Boost Your Vegetable and Fruit Intake

Canada's Food Guide to Healthy Eating recommends eating 5 to 10 servings of vegetables and fruit per day. New research has shown that eating the recommended amounts of vegetables and fruit reduces the risk of heart disease, cancer and stroke.

Vegetables and fruit contain protective substances such as vitamins, minerals and fibre, as well as plant compounds called phytochemicals.

• Research has shown that people who eat more vegetables are less likely to gain weight.

• Each vegetable or fruit has its own unique package of health protective nutrients and plant compounds. Eat a variety of vegetables and fruits to get them all.
• Eat more vegetables and fruits that are brightly coloured, like spinach, carrots, cantaloupe, berries and many others.  These tend to be higher in vitamins, minerals and other healthy plant compounds.
• All vegetables and fruit, except olives and avocados, are low in fat.  Even then, the oils found in olives and avocados are heart healthy fats.
• Many vegetables and fruit cost less than a bag of   chips, a chocolate bar or most soft drinks!

• 1 medium fresh vegetable or fruit, or roughly the size of a baseball

• ½ cup (125 mL) of raw or cooked vegetables or fruits, or roughly the size of a tennis ball

• 1 cup (250 mL) of mixed fruit or vegetable salad, or roughly the size of a large fist

• ¼ cup (50 mL) dried fruit, or roughly the size of a ping pong ball

• ½ cup (125 mL) of fruit or vegetable juice

For toddlers and preschoolers, half of the amount listed above is a serving size.

What is a healthy plate?

At least half of your plate should be vegetables and fruit.

How can I eat 5 to 10 servings of vegetables and fruit each day?

Try these tips to boost your vegetables and fruit intake:

• Add sliced fresh fruit or dried fruit to your favorite breakfast cereal, yogurt or mix into pancake batter.
• Start your day with a glass of 100% fruit juice, such as orange, apple, grapefruit or prune. Later in the day, enjoy a glass of tomato or low-sodium V8® juice. Limit juice intake to 1 cup (250 mL) per day.
• At lunch or supper add a salad made from a variety of greens, such as spinach, romaine lettuce, and green or red leaf lettuce. Top it off with chopped vegetables or, for a change, top with fruit like kiwi, apple, strawberries, or raisins.
• Keep washed and sliced carrots, celery, peppers, zucchini sticks, or cucumber slices in the fridge for a quick snack or addition to a lunch bag.  Keep a bowl of washed fruit on your desk at work or table at home for quick, easy snacking.
• When packing lunches pile sliced or shredded veggies onto sandwiches. Add a piece of fruit or canned fruit cup for dessert.
• Make it a habit to add extra vegetables, fresh or frozen, to spaghetti sauce, soups, stews, chili, casseroles or frozen meals.
• Double up on your vegetables. Instead of a second helping of meat, go for extra vegetables or salad.
• Choose pizza or submarine sandwiches topped with mushrooms, zucchini slices, red or green pepper strips, broccoli florets, shredded carrots, tomato slices, chopped spinach or pineapple tidbits.
• Keep dried raisins and cranberries on hand for a quick, portable snack. Add them to cookie and muffin mixes.

Shopping tips

• Choose fresh produce when in season. At other times of the year, use canned or frozen vegetables and fruits. Canned and frozen produce is just as nutritious as fresh produce.  Keep in mind that canned vegetables are higher in salt.
• If time is an issue, look for convenience items in the produce department.  Try pre-washed bags of salads, spinach or baby carrots, garlic chopped or pureed, roasted red peppers or ready-made dips for fruits and vegetables.
• Buy fresh produce like peaches and bananas at varying degrees of ripeness to allow them to ripen throughout the week. Don't throw out ripe bananas.  Peel them and freeze them for use later in baking or fruit smoothies.
• When buying fruit or vegetable juice read the label to ensure you are getting 100% unsweetened juice.  Fruit or vegetable drinks, punches or beverages are not real juice.  Choose fresh, frozen or canned fruit and vegetables more often since they have more fibre than their juices do.

Adapted from resources produced by 5 to 10 a Day: http://www.5to10aday.com/.

Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)