6 Steps to a Healthier You - Step 4

Step 4 - Eat More Vegetables & Fruit

Eat 5 to 10 each day, add them to meals or eat as snacks!

Eat 5 to 10 servings of vegetables and fruit each day.  How much is a serving of a vegetable or fruit is equal to:

• 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 juice

Choose 1 – 2 servings at each meal and snack and you have achieved 5 per day!

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.

At lunch or supper, add a salad made from a variety of greens, such as spinach, romaine lettuce, and green or red leaf lettuce. For convenience, 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. Top it off with chopped vegetables or for a change, top with fruit like kiwi, apple, strawberries, raisins or canned mandarin orange sections.  Use flavored vinegar for the dressing---no calories.

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.  For a quick meal, add frozen vegetables to canned soups. Make it a habit to add extra vegetables, fresh or frozen, to spaghetti sauce, soups, stews, chili or casseroles.

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)