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FRUITS AND
VEGETABLES
Plant Forward Diet: Health Benefits:
Plant-Based or Plant-Forward is a style About half of all Americans - 117
of cooking and eating in which foods million individuals - have one or more
primarily come from plants. This diet preventable chronic diseases,
is not limited to only fruits and many in which are related to poor
vegetables, but also nuts, seeds, oils, dietary habits.
whole grains, legumes, and beans.
Consuming a Plant-Forward diet can
This diet does not mean that you are reduce the risk of:
vegetarian or vegan and should avoid Heart disease
meats and dairy. Instead, you are Obesity
proportionately choosing more plant- High cholesterol
based food options to incorporate In Type 2 diabetes
your meals. High blood pressure
Certain cancers
Cognitive decline

Fruits:
Recommendations:
Key Nutrients in 1 1/2 - 2 cups per day
Try to aim for 4-5 servings of
1 Medium Fruit
Fruits & Vegetables: fruits and vegetables per day.
1/2 Cup Fresh, Frozen
Calcium
or Canned Fruit
Fiber
1/4 Cup Dried Fruit
Folate
Iron
Vegetables:
Magnesium
2 - 3 cups per day
Potassium
1 Cup Raw Leafy
Sodium
Vegetable
Vitamin A
1/2 Cup Fresh, Frozen
Vitamin C
or Canned Vegetables
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FRUITS AND
VEGETABLES
Make it Easy:
Keep a bowl of fresh fruit and 6 Ways to Cook Fruits &
vegetables within reach of the Vegetables:
kitchen or work desk. 1. Steam - Bring about an inch of
Buy packaged, ready-to-eat fresh water to a boil in a sauce pan. Add
fruits and vegetables. This will help vegetables and reduce to medium
cut down the preparation time. heat and cover.
Keep dried fruit on hand. Can be 2. Sauté - Heat the skillet over
used as an easy come and go medium heat and add choice of
snack. oil. Toss in vegetables and cook to
Use microwave to quickly cook own liking.
vegetables. 3. Roast - Place fruits or vegetables
on baking pan, drizzle with oil,
5 Ways to Eat juice or wine, season (optional),
and bake at 400° F for 20-40
More Fruits and Vegetables:
minutes.
1. Fill half your plate - Strive to aim
4. Grill - Use either foil, a grill basket
for a variety and color. This will
or simply place food directly on
help you meet your daily
gate and cook until done.
recommendation for fruit and
5. Microwave - Place fruit or
vegetable intake.
vegetable In microwave-safe bowl,
2. Plan meals - Shopping with
add a few tablespoons of water,
intention will help you save money
and incorporate more fruits and
cover, and cook until tender.
vegetables. 6. Un-cooked (Raw) - Grab and go!
3. Buy local - Local produce is sold at
its peak of ripeness.
4. Freeze for later - Save for another
dish to avoid food waste.
5. Store appropriately - This will help
keep produce fresh.
Sources: Fruitandveggies.org / Heart.org / Health.harvard.org / Healthlinkbc.ca