Vegetables and fruits are good for you
Vegetables and fruits are an important part of a healthy eating pattern. Eating a variety of vegetables and fruits may lower your risk of heart disease
Vegetables and fruits have important nutrients such as:
fibre
vitamins
minerals
Include plenty of vegetables and fruits in your meals and snacks. Try making half of your plate vegetables and fruits.
Choose different textures, colours and shapes to fit your taste. From apples to zucchini, choose plenty of vegetables and fruits.
Try a variety of vegetables and fruits such as:
pears
apples
berries
broccoli
peaches
cabbage
leafy greens
Fruit juice and fruit juice concentrates are high in sugars. Replace juice with water. Choose whole or cut vegetables and fruits instead of juice.
Choosing and preparing healthy vegetables and fruits
Fresh, frozen or canned vegetables and fruits can all be healthy options.
Frozen and canned vegetables and fruits:
take little time to prepare
are a healthy and convenient option
are just as nutritious as fresh vegetables and fruits
Frozen vegetables and fruits
Choose frozen vegetables and fruits without:
added sugars
added seasonings
breading or rich sauces
You can add frozen vegetables and fruits to soup or chili.
Canned vegetables and fruits
Choose canned vegetables with little to no added sodium.
Drain and rinse canned vegetables to lower the sodium content.
Choose canned fruit with little to no added sugars.
Use the food labels to help you compare canned vegetables and fruits.
The % daily value helps you see if a food has a little or a lot of a nutrient.
Dried fruit
Dried fruit can be a part of healthy eating but it can stick to your teeth and cause cavities. If you choose dried fruit, eat it with meals.
Preparing vegetables
Try healthier cooking methods like:
baking
roasting
steaming
stir-frying
Enhance the flavour by adding:
olive oil
lemon juice
flavoured vinegar
fresh or dried herbs or spices
Snack ideas
Vegetables and fruits make quick and healthy snacks. There are lots to choose from and many healthy ways to prepare them.
Vegetable snacking tips
Keep cut up fresh vegetables in the fridge for a quick and healthy snack. Try:
broccoli
cauliflower
carrot sticks
celery sticks
cucumber slices
Fruit snacking tips
Keep a bowl of fresh fruit on the counter as an easy snack to grab.
Add fruit to whole grain cereals or lower fat yogurt. Try:
bananas
mangoes
frozen berries
canned peaches packed in water
Freeze seedless grapes on a tray and enjoy them as a snack.
How to eat more vegetables
Here are some easy ways to eat more vegetables:
Add canned pumpkin or squash purée to any soup to make it extra rich and creamy.
Wash, chop and refrigerate or freeze extra vegetables when preparing meals so you have extra for meals the next day.
Use pre-bagged vegetables that can be quickly tossed in a salad, stir-fry or casserole. Try:
baby carrots
green beans
leafy greens
Serve raw vegetables with your meals. Try:
cucumber
cherry or grape tomatoes
red, yellow or green peppers
Try new recipes that call for different types of leafy greens such as:
kale
spinach
bok choy
Swiss chard
mixed salad greens
How to eat more fruits
Fruits are a delicious addition to your day. Here are some easy ways to eat more fruit:
For dessert, choose:
oranges
fruit salad, with little to no added sugars
Add fresh fruits to salads. Try adding sliced:
pears
peaches
strawberries
Add frozen fruits to baking.
Wash, cut and refrigerate extra fruit so you can have some on hand for meals and snacks.