14/12/23, 00:50 Eat vegetables and fruits - Canada's Food Guide

Canada’s
food guide Eat vegetables and fruits

Vegetables and fruit are an important part of healthy eating. They come in many forms, such as fresh,
frozen and canned.

Vegetables and fruits are good for you

Vegetables and fruits are an important part of a healthy eating pattern. Eating a variety of vegetables
and fruits may lower your risk of heart disease.

Vegetables and fruits have important nutrients such as:

fibre
vitamins
minerals

Include plenty of vegetables and fruits in your meals and snacks. Try making half of your plate
vegetables and fruits.

Opt for different textures, colours and shapes to fit your taste. From apples to zucchini, choose plenty
of vegetables and fruits.

Try a variety of vegetables and fruits such as:

pears
apples
berries
peaches
cabbage

Eat dark green vegetables every day. Dark green vegetables can help you get enough folate and
calcium. Dark green vegetables include:

okra
rapini
Chinese broccoli
some seaweed, such as
kelp
dulse
wakame
bok choy
some leafy greens, such as
kale
arugula
watercress

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turnip greens
mustard greens

Eat orange vegetables a few times a week. Orange vegetables can help you get enough vitamin A.
Orange vegetables include:

carrots
pumpkin
sweet potato
red and orange peppers
butternut and hubbard squash

Choosing and preparing healthy vegetables and fruits

Fresh, frozen or canned vegetables and fruits can all be healthy options.

Frozen and canned vegetables and fruits:

take little time to prepare

are a healthy and convenient option
are just as nutritious as fresh vegetables and fruits

Fruit juice and fruit juice concentrates are high in sugars. Replace juice with water. Choose whole or cut
vegetables and fruits instead of juice.

Frozen vegetables and fruits

Choose frozen vegetables and fruits without:

added sugars
added seasonings
breading or rich sauces

You can add frozen vegetables and fruits to soup or chili.

Canned vegetables and fruits

Choose canned vegetables with little to no added sodium.

Drain and rinse canned vegetables to lower the sodium content.

Choose canned fruit with little to no added sugars.

Use the food labels to help you compare canned vegetables and fruits.

The % daily value helps you see if a food has a little or a lot of a nutrient.

Dried fruit
Dried fruit can be a part of healthy eating, but it can stick to your teeth and cause cavities. If you
choose dried fruit, eat it with meals.

Preparing vegetables
Try healthier cooking methods like:
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baking
roasting
steaming
stir-frying

Enhance the flavour by adding:

olive oil
lemon juice
flavoured vinegar
fresh or dried herbs or spices

Snack ideas
Vegetables and fruits make quick and healthy snacks. There are lots to choose from and many healthy
ways to prepare them.

Vegetable snacking tips

Keep cut up fresh vegetables in the fridge for a quick and healthy snack. Try:

broccoli
cauliflower
celery sticks
cucumber slices

Serve sliced carrots or red bell peppers with a dip.

Add leafy greens such as spinach or kale to smoothies.

Fruit snacking tips

Keep a bowl of fresh fruit on the counter as an easy snack to grab.

Add fruit to whole grain cereals or lower fat yogurt. Try:

bananas
mangoes
frozen berries
canned peaches packed in water

Freeze seedless grapes on a tray and enjoy them as a snack.

How to eat more vegetables

Here are some easy ways to eat more vegetables:

Add canned pumpkin or squash purée to any soup to make it extra rich and creamy.
Wash, chop and refrigerate or freeze extra vegetables when preparing meals so you have extra for
meals the next day.
Use pre-bagged vegetables that can be quickly tossed in a salad, stir-fry or casserole. Try:
baby carrots

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green beans
leafy greens
Serve raw vegetables with your meals. Try:
cucumber
cherry or grape tomatoes
red, yellow or green peppers
Try recipes that call for different types of leafy greens such as:
kale
spinach
bok choy
Swiss chard
mixed salad greens

How to eat more fruits

Fruits are a delicious addition to your day. Here are some easy ways to eat more fruit:

For dessert, choose:

oranges
fruit salad, with little to no added sugars
Add fresh fruits to salads. Try adding sliced:
pears
peaches
strawberries
Add frozen fruits to baking.
Wash, cut and refrigerate extra fruit so you can have some on hand for meals and snacks.

Make a healthy choice

What you eat on a regular basis matters for your health.

Choose foods that have little to no added sodium, sugars or saturated fat.
Compare the nutrition facts table on foods to choose products that are lower in sodium,
sugars or saturated fat.

For recipes and more food guide resources visit:

Canada.ca/FoodGuide

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