Vegetables and fruit provide important nutrients such as Vitamin A, B and C, magnesium, potassium , folate, fiber, iron, beta-carotene, calcium and carbohydrates.
Dark green and orange fruits and vegetables provide added nutrients; dark green are rich in folate and vitamin-A while orange fruit and vegetables are rich in carotenoids.
Vegetables and fruits are low in fat, calories and sugar so their is no restriction to their use.
In using a rainbow to illustrate their importance in a healthy eating pattern, Canada Food Guide places the food group ‘ ‘Vegetables & Fruit’ as the outer, largest arch of the rainbow.
For promoting good health, preventing disease and making good recovery from illness vegetables and fruits are our friends.
Many research have been done and have linked inadequate intake of fruits and vegetables to cancer, heart disease, high cholesterol, hypertension, strokes and diabetes.
Vegetables and fruit are the key products in preventing non-communicable diseases; for healthy eating we can’t get enough of them.
The number of serving we require daily is based on our age, gender and physical activity.
A female age 19-50, for example requires 7 servings, a male 8 servings, more is better.
Click here to workout your daily requirement.
For healthy eating, vegetables and fruit include: fresh, frozen, canned , dried and 100% juice.
Orange and dark green vegetables are especially beneficial to your health, they provide beta-carotene and folate respectively.
Examples of dark green are: broccoli, spinach and asparagus.
Examples of orange are squash and sweet potatoes.
How much is a serving-These are examples of a serving:
- 1 medium fruit or vegetable
- 125 ml chopped, sliced or diced
- 1 cup of raw green leafy
- 1/2 cup cooked green leafy
- 125 ml juice ( 100% only)
- 1/4 cup dried
- 1 cup raw salad
Tips for making the best use of the food group ‘ Vegetables and Fruit’:
- Cook with little or no added sugar, fat and salt
- Choosed canned produce with the least salt, sugar or fat
- Eat at least one dark green and one orange produce every day
- Mix orange and dark green vegetables for a wholesome meal
- Drink 100% juice
- Let 1/2 of your meal plate be vegetables
To learn more about our health program and how to develop healthy eating habits, Click Here.