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Fitting Vegetables and Fruit
into your Day
Mom always said, “Eat your vegetables”. It turns out we should listen to this advice.
Eating the recommended servings of vegetables and fruit each day can help you keep
a healthy body weight and may lower your risk of heart disease and some types of
cancer.
Many people face the same barriers when it comes to fitting vegetables and fruit
into their day. Think about what stops you from eating more vegetables and fruit.
Here are a few situations that may sound familiar, with tips to help you include
more vegetables and fruit in your diet.
Always on the go. Grab easy to carry fruit in your bag or purse
when you’re heading out the door. Whole fruits like apples, bananas, clementines,
peaches, and plums are easy to pack and carry with you.
Too busy at work. Bring vegetables and fruit to work that don’t
require peeling. Baby carrots, grapes, cherry tomatoes, raw green beans, and berries
are excellent snack choices to keep at your desk or in your locker.
Hectic family life. Try washing and chopping vegetables and fruits
before putting them in the refrigerator. A little preparation time will make grabbing
healthy snacks and cooking vegetables much easier.
Too expensive. Buying produce in season is usually less expensive;
visit Foodland Ontario
for more information on seasonal produce. Remember that frozen and canned vegetables
and fruit are just as nutritious as fresh. Rinse canned vegetables to decrease the
amount of sodium in them, and choose fruit canned in juice or water instead of syrup
for less added sugar. Shopping at farmers markets or large grocery store chains
rather than convenience stores can also cut costs, or purchase a basket of fresh
vegetables and fruit at wholesale prices with the
Good Food Box. Store vegetables and fruit properly
so they don’t spoil before you can use them.
Don’t like the taste? Challenge your taste buds by trying new and
different vegetables and fruit to find ones that you do enjoy. Eating an assortment
of colourful vegetables and fruit will give you a balance of essential vitamins,
antioxidants, and fibre – try to get at least one green and one orange choice per
day.
Eating a healthy diet that includes vegetables and fruit can also influence others’
food choices, especially children. Being a good role model for healthy eating will
help your family and friends make healthier choices, and eat more vegetables and
fruit too.
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