Getting Enough - SWAP - Motiv8 - KFL&A Public Health

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Are you getting enough?

More than half of KFL&A adults are not reaching the minimum vegetables and fruit recommendations of Canada’s Food Guide. Vegetables and fruit are rich in vitamins and antioxidants, high in water and fibre, and low in fat and calories. Eating a healthy diet with a variety of vegetables and fruit reduces the risk of heart disease and some types of cancer, and can help you reach and keep a healthy weight. Do you know if you are getting enough servings of vegetables and fruit?

Try keeping track of the vegetables and fruit you eat throughout the day, or think of what you ate yesterday. A serving from the vegetables and fruit food group is:

Vegetables and Fruit	Serving Size
Fresh, frozen or canned vegetables	125 mL (1/2 cup)
Leafy vegetables	250 mL (1 cup) raw, or 125 mL (1/2 cup) cooked
Fresh, frozen or canned fruits	1 medium fruit or 125 mL (1/2 cup)
100% juice	125 mL (1/2 cup)

How many servings of vegetables and fruit did you have at:

	1 2 3 4
Breakfast	1 2 3 4
Lunch	1 2 3 4
Supper	1 2 3 4
Snacks	1 2 3 4
Total:	0

Now compare the total number of servings you eat in a day to the following recommendation from Canada’s Food Guide. Are you getting enough?

Age	Recommendation
Women 19 to 50	7 to 8 servings
Men 19 to 50	8 to 10 servings
Women 51+	7 servings
Men 51+	7 servings

See how you can Go for 7-10! Check out Eating Well with Canada’s Food Guide to see the recommended number of servings for all the food groups. Watch this EatRight Ontario video for more information on getting enough servings of vegetables and fruit: Video: How many vegetables and fruit do you need?

Are You Getting Enough

Go for 7-10

Keep It Fresh

Fitting Vegetables and Fruit Into Your Day

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