"Eat plenty of vegetables and fruit" is advice we often hear, and for good reason. Meeting the daily recommendations for vegetables and fruit in your diet has been shown to be linked to improved health and reduced risk from major diseases.
Vegetables and fruit contain many nutrients your body requires to maintain energy levels and good health. These nutrients include carbohydrates, fibre, calcium and folacin as well as vitamins A, C, E, K and B6. Carbohydrates help the body to use fat and protein. They also supply energy, to the brain in particular. Fibre aids in digestion, helps regulate blood sugar levels and reduces the risk of heart disease. Other nutrients have specific functions in maintaining healthy bones and teeth, immunity, prevention of neural tube defects and more.
Naturally occurring phytochemicals found in plants help to protect us from certain conditions such as heart disease and some types of cancer. Some phytochemicals are found in the pigments that are responsible for the vibrant colours of plants. The darker the colour, the more nutrients and phytochemicals the produce contains. Choosing a variety of brightly coloured vegetables and fruit each day helps to ensure that we are getting the benefits of a wide range of phytochemicals.
Canada's food Guide to Healthy Eating recommends eating 4 to 10 servings of a variety of vegetables and fruit each day. Here are some guidelines for serving sizes and tips for increasing the amount of vegetables and fruit you eat.
A serving is:1 medium sized vegetable or fruit.250 mL (1 cup) of salad.125 mL (1/2 cup) raw, cooked, frozen or canned vegetables or fruit.125 mL (1/2 cup) juice or 50mL (1/4 cup) dried fruit.Here are some ways to enjoy more vegetables and fruit:Stock up on this season's garden fresh vegetables at your local farmers' market.Have washed and cut vegetables and fruit in your refrigerator for quick snacks.Take some along in your car, purse or backpack.Add fresh fruit to your yogurt or cereal.Add fresh fruit to your salad.Add lettuce, tomato, peppers or other vegetables to your sandwich.
Make a stir-fry.
Serve pasta with tomato sauce and added vegetables.
Add vegetables and fruit to pizza.
Add fresh or frozen fruit to milk to make smoothies.
Eating many different types of vegetables and fruit will help you to enjoy all the health benefits that vegetables and fruit have to offer! For your free copy of the booklet My Fruit and Veggies!
Enjoy more! contact your local Public Health Office or phone 786-0604.
Written by the Public Health Nutritionists of Saskatchewan and supported by Public Health, Sunrise Health Region.
If you have any comments or questions please contact: Heather Torrie, Public Health Nutritionist, Sunrise Health Region, 150 Independent Street, Yorkton, Sask. S3N 0S7 or phone: 786-0600.
