Go for 7-10 - SWAP - Motiv8 - KFL&A Public Health

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Go for 7-10!

Canada’s Food Guide recommends seven to ten servings of vegetables and fruit each day for adults. That can sound like a lot, but if you include one or two at every meal and snack, it adds up quickly throughout the day. Try these tips to boost your servings of vegetables and fruit:

On the go

Keep a fruit bowl on the counter so that you’ll remember to grab a piece when you need a snack.
Visit a farmer’s market on the weekend. Ask your kids to pick a new vegetable or fruit and enjoy preparing and eating it together.
Cut up raw vegetables and pack into snack-sized containers so they are easy to grab.

At work

Bring a fruit or vegetable platter to potlucks, meetings or events.
Make your snack sweet by topping low fat vanilla yogurt with ½ cup canned peaches.
Include a cup of salad or a handful of raw veggies in your lunch.

At meals

Aim to fill half your bowl or plate with a variety of colourful vegetables or fruit.
Add extra chopped or frozen vegetables (thawed) to casseroles, pasta sauce, lasagna, or soup.
Enjoy a piece of fruit for an easy dessert.
Visit Foodland Ontario for recipe ideas featuring Ontario vegetables and fruit.

Are You Getting Enough

Go for 7-10

Keep It Fresh

Fitting Vegetables and Fruit Into Your Day

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