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Filling Up On Fruits and Vegetables

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Filling Up On Fruits and Vegetables

Explore the variety of colours, tastes, and textures fruits and vegetables have to offer with these practical tips.

According to Canada's Food Guide women between the ages of 19 and 50 should get 7 to 8 servings of fruits and vegetables, whereas men should get between 8 to 10 servings. Here are a few tips to start you off on the right foot:

  • Fill your grocery basket with fresh, frozen or canned fruits and vegetables.
  • Eat some at every meal and use them to round out your snacks.
  • Vary your menu: green salad or fruit salad, soups and stews, fresh or frozen fruit, grilled or pureed vegetables, stewed or pureed fruit.

Colourful and tasty ideas to help you eat more fruits and vegetables:

  • Start the day with a piece of fresh fruit (e.g. an orange, half a grapefruit, a banana), a glass of 100% pure fruit juice, or a delicious milkshake.
  • Start your meal with a vegetable juice or some raw vegetables and a light dip.
  • Add twice as many vegetables to sauces, stews, meatloaves, and pastas.
  • For an energizing snack, enjoy a piece of cheese with raw vegetables: carrot or bell pepper sticks, broccoli or cauliflower florets.
  • Don't forget dried fruit (e.g. apricots, apples, cranberries and raisins) combined with a few nuts and seeds.
  • End your meal with a delicious yogurt garnished with fruit of your choice (e.g. strawberries, raspberries, blueberries).
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