Simple Ways to Eat More Fruits & Vegetables Every Day!

Eating Well with Canada's Food Guide recommends that adults consume between 7-10 servings of fruits and vegetables/day.

This may seem like a lot but eating enough is easier than you think.

Here are some great ways to eat more fruits and vegetables every day:

• Be Creative! Include a variety of vegetables in your salad such as cucumber, broccoli and peppers. You can also include fruit! Top your salad with dried cranberries or fresh strawberries and mandarin oranges.
• Make soups more often - whether it is a broth-type soup or a soup made from pureed vegetable, soups can be loaded with vegetables. Try making soup at home by using vegetable stock and throwing in all your favourite or new vegetables. Let the soup simmer for 30 minutes and enjoy!
• Keep a variety of pre-washed, raw fruits and vegetables in the fridge for a quick snack. You are more likely to consume them if they are already prepared and easily accessible.
• Include a fruit smoothie during your day. Throw some orange juice, frozen mixed berries and flavoured yoghurt together in a blender for a healthy, fresh treat!
• Try mixing fruits into common, daily food. For example, add bananas or berries into your cereal, pancakes or muffins; add bananas to your peanut butter and toast.
• When making pasta or pizzas try adding extra vegetables. For example, adding broccoli and bell peppers to your pasta sauce or on your pizza.
• If you are short on time, have frozen fruits or vegetables available for a quick addition to any meal. Just defrost in the microwave and serve!
• Choose fruits and vegetables over juice. Real fruits and vegetables have more vitamins, minerals and fibre in them. If you choose to drink juice, look for 100% fruit juice over cocktails or punches and choose lower sodium vegetable juices.
• Include fruit in your desserts. For example, top frozen vanilla yoghurt with strawberries and blueberries, or simply have fruit with your favourite yoghurt for dipping.

For a snack, think vegetables! Try having raw vegetables, such as carrots and broccoli with dip. Try different dips each time to keep it interesting and more exciting.