Eat plenty of vegetables and fruit
Vegetables and fruit have important nutrients such as vitamins, minerals and fibre.
They are usually also low in fat and calories. Eating at least seven servings of fruit and vegetables each day can help to keep your heart healthy because they may help to reduce the risk of cardiovascular disease and some types of cancer. They’re great both for snacking or as part of any meal. Check out Canada's Food Guide for serving sizes and ideas for adding more vegetable and fruit to your diet.
Top tips for eating more vegetables and fruit:
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Eat at least one dark green and one orange vegetable each day
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Have a serving of salad with a meal. Experiment with different leafy greens such as char, collards, spinach and kale.
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Try a bowl of home-made vegetable soup, with a selection of tasty vegetables such as peppers, corn and tomatoes
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Use vegetables such as carrots, leeks and parsnips to bulk out casseroles, stews or soups
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For a crunchy texture add chopped vegetables (such as onions, peppers, or sweet corn) to a dish
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Add sliced fresh or dried fruit to your breakfast cereal for extra crunch and flavour
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Use fresh fruit to make a delicious smoothie
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Use fruit or vegetables to add taste and variety to sandwiches
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Brighten up rice or pasta salads with chopped vegetables or fruit
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Experiment and treat yourself to more exotic fruits such as kiwi or mango, instead of sweets.