Monday, March 3, 2008

Fruits and Vegetables

  • A medium fruit or half a cup of fresh, frozen or canned vegetables is one serving of fruit and vegetables.
  • Having at least one vegetable or fruit at every meal and as a snack will help you get the amount of vegetables and fruit you need each day.
  • Attempt to eat at least one serving of dark green (broccoli, spinach or romaine) and one orange (carrots, peppers, or sweet potato) vegetables each day.
  • There are many different ways to enjoy these nutrient power houses. Enjoy vegetables steamed, baked or stir-fried instead of deep fried, which adds too many unnecessary calories and fat grams.
  • A simple way to boost vegetable intake is to grate vegetables into soups or pasta sauces – they will dissolve into a smooth sauce with the long cooking and any texture issues (with “chunks”) will be resolved.
  • Smoothies made with frozen, unsweetened berries, unsweetened juice and 1-2 tbsp of your favourite yogurt can slip in 2 servings of fruit in the morning! Add in ¼ cup of grated zucchini, carrots or cooked spinach to the berries for some veggies, with all the fruit you won’t taste them.
  • French fries, corn and potatoes are not vegetables – their high starch and carbohydrate levels cause them to be part of the grains food group.
  • Have vegetables and fruit more often than juice, which can be high in sugar, sodium and artificial ingredients and lacking in fibre and other key nutrients.

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