Get Your Veggies!

Posted by Jill Harris Jun 21, 2007

Yes – vegetarians – if you’re like most people, you probably aren't getting enough. In fact, more than 75% of Canadians say they don’t get the recommended minimum 5 servings of fruit and veggies every day. This paltry amount of fresh food can:

• lower your risk of many cancers
• lower blood pressure
• decrease cholesterol
• lower risk for heart disease
• increase consumption of antioxidants, which are sometimes referred to as "anti-aging"
• open new doors to new foods and healthy, flavourful eating

What is a serving?

A “serving” consists of about 1 cup fresh diced fruit or 1 medium fruit; ½ cup cooked or raw vegetables or 1 cup of salad.

But 10 servings is SO much! How do I fit it in?

Following is an example of how easy it is to eat 9 (NINE!) servings of fruit and vegetables in a day.

Breakfast: Berrylicious smoothie providing 1 cup berries and ½ banana (1.5 servings)

Snack: Apple and peanut butter (1 serving)

Lunch: Bean burrito topped with fresh bell pepper strips; salsa and corn soup or 1 cup salad (1/2 for burrito; 1 for soup)

Snack: 1 cup raw veggies with hummous (Link) or dip (2 serving)

Dinner: 1 vegetarian burger with grilled veggies (1 cup cooked eggplant, beans, carrots, or other fresh garden produce); 1 cup zucchini coleslaw; (3 servings)

Dessert: 1 cup fresh strawberries drizzled with balsamic vinegar and sprinkled with sugar (1 serving)

Total: 5 ½ servings vegetables

3 ½ servings fruit

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9 servings fruit and vegetables

Here are some additional ideas for getting more colour into your diet:

• Grilled stone fruit (peaches, plums) with vanilla ice cream
• Fresh fruit crumble or cobbler
• Use apple slices to dip into peanut butter or yogurt dip
• Vegetables always taste better in dip
• Stir cooked veggies into pancake batter (try it with zucchini!), veggie loaf, omelets or tofu scrambles
• In-season produce is always delicious – try new foods like sugar-snap peas
• Pick your own (peas, strawberries, cherries...) to get kids involved in healthy eating

References:

5 to 10 a dayhttp://www.5to10aday.com/en_hp_main.asp

http://www.recipezaar.com/96222