What was interesting was that they translated the recommendation to “Increase vegetable and fruit intake” to “Make half your plate fruits and vegetables.” Now that makes it real. This helps you visualize how to increase your vegetables and fruit intake. I would add to this “Include vegetables and fruit as a main part of your snacks.”
How many servings of Vegetables and Fruit do we need every day?
Children need 4 – 6 servings a day; Teens need 7 – 8 servings a day and Adults need 7 – 10 servings a day.
Plan to have a serving at breakfast; morning snack; lunch; afternoon snack and a couple of servings at dinner. Here is an example of what that can look like, taking into account that it is February!
It is still easy to include those brightly coloured vegetables and fruits in the middle of winter.
Breakfast
1 cut up orange 1 serving
Snack
Carrots and celery sticks 1 serving
Lunch
Squash Soup 1 – 2 servings
Afternoon Snack
Pear 1 serving
Dinner
Green salad 1 serving
Broccoli 1 serving
There are many great options when it comes to vegetables and fruits no matter the season. You can also check the frozen plain vegetables and fruits to increase the variety.
Remember that a serving is ½ cup (125 mL) of fresh, frozen or canned vegetables; ½ cup (125 mL) cooked leafy vegetables; 1 cup (250 mL) raw leafy vegetables; 1 fruit or ½ cup (125 mL) fresh, frozen or canned fruits and ½ cup (125 mL) 100% juice.
By Carol Dombrow
Heart and Stroke Foundation registered dietitian,
Health Check program
____________________________________________________________________________________________________________________