Milly Gaines
Eating fruits and vegetables is an essential part of a healthy diet. They provide a wide variety of health benefits, including lowering the risk of heart disease and stroke, reducing blood pressure, and preventing certain types of cancer. To include more fruits and vegetables in your diet, try adding sliced fruits to whole-grain cereal or yogurt, throwing chopped vegetables into an omelette, or bulking up a sandwich with lettuce, tomato, avocado, and cucumber. Aim for a variety of colours, textures, and shapes to ensure you get a diverse range of beneficial plant chemicals and nutrients. Frozen, canned, and dried fruits and vegetables are also nutritious options that can be easily incorporated into meals and snacks.
| Characteristics | Values |
|---|---|
| How much fruit and vegetables to eat | It is recommended to fill half your plate with fruits and vegetables, which equates to 2 1/2 cups of vegetables and 2 cups of fruit each day. |
| Variety | It is important to eat a variety of fruits and vegetables to give your body a mix of nutrients. Aim for a variety of colours, textures and shapes. |
| Types of fruit and vegetables | Dark green leafy vegetables, yellow or orange fruits and vegetables, red fruits and vegetables, legumes (beans) and peas, citrus fruits, and frozen, canned, fresh or dried fruit and vegetables. |
| Meal ideas | Add fruit to cereal, yoghurt or oatmeal; eat fruit whole; add vegetables to eggs, soups, stews or sauces; bulk up sandwiches with vegetables; add fruit or vegetables to salads; bake fruit into treats; grill vegetables as a side dish. |
| Health benefits | Lowered risk of heart disease and stroke, reduced blood pressure, cancer prevention, weight management, improved eye health, improved gut health, improved bone and teeth health. |
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What You'll Learn
Aim for variety
Variety is key when it comes to incorporating fruits and vegetables into your diet. No single fruit or vegetable provides all the nutrients required for a healthy body. Therefore, it is important to eat a variety of fruits and vegetables to give your body a mix of nutrients.
The American Heart Association suggests filling half your plate with fruits and vegetables. This amounts to 2 1/2 cups of vegetables and 2 cups of fruit every day. All produce counts towards this goal, including canned, fresh, frozen, and dried fruits and vegetables. When shopping for canned or frozen fruits and vegetables, choose products with the lowest amount of sodium and added sugars.
To achieve variety, opt for different textures, colours, and shapes of fruits and vegetables. From apples to zucchini, there is a wide range of options to choose from. Try to include at least one serving from each of the following categories every day: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits.
Keep a mix of fresh, frozen, and cut fruits and vegetables on hand for quick and healthy snacks. Wash and cut extra fruits and vegetables when preparing meals so that you have extra for meals and snacks the next day. Frozen fruits and vegetables are easy to steam or microwave, and they can also be added to baked goods or grilled dishes.
In addition to eating whole fruits and vegetables, try adding them to your meals and snacks. Add fruit to cereal, yogurt, or oatmeal, or include vegetables in eggs, sandwiches, soups, stews, or sauces.
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Eat the rainbow
Eating a variety of fruits and vegetables is essential for a healthy diet. Each colour provides a different mix of nutrients, so it's important to eat the rainbow. Here are some tips to help you include more fruit and vegetables in your diet:
Red Fruits and Vegetables
Red fruits and vegetables are rich in antioxidants, which can help reduce the risk of certain types of cancer and promote healthy skin. Include the following in your diet: tomatoes, red bell peppers, cranberries, cherries, watermelon, and strawberries.
Orange and Yellow Fruits and Vegetables
Orange and yellow fruits and vegetables are high in vitamin C and other nutrients such as beta-carotene, which can help improve eye health and boost your immune system. Include carrots, oranges, mangoes, apricots, peaches, and papaya in your diet.
Green Vegetables
Green vegetables are packed with vitamins and minerals, including folate, calcium, and iron. Eat a variety of leafy greens such as spinach, kale, and broccoli, as well as green beans, peas, and avocados.
Blue and Purple Fruits and Vegetables
Blue and purple fruits and vegetables get their colour from anthocyanins, which are powerful antioxidants that can help improve brain function and reduce the risk of heart disease. Include blueberries, blackberries, plums, purple cabbage, and eggplants in your diet.
White and Brown Fruits and Vegetables
White and brown fruits and vegetables may not be as colourful as the others, but they are still packed with nutrients. For example, bananas are a good source of potassium, which helps maintain healthy blood pressure. Other options include cauliflower, onions, mushrooms, and garlic, which contain antioxidants and other beneficial compounds.
Remember to eat a variety of fruits and vegetables to ensure you get a diverse range of nutrients. Enjoy them fresh, frozen, canned, or dried, and try different preparation methods such as steaming, grilling, or blending into smoothies.
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Fresh, frozen, canned, dried
Fresh fruits and vegetables are convenient, portable snacks. They can be eaten raw, baked, sautéed, steamed, or blended in a smoothie. Fresh produce is also tasty and nutritious, with the added benefit of being easy to cook and eat as you like. Try to buy local and seasonal produce, as these tend to be more nutritious and environmentally friendly than store-bought options.
Frozen fruits and vegetables are nutritious alternatives to fresh produce, with a longer shelf life and the same great taste. They are often picked at peak ripeness and immediately processed, preserving their nutrition. Frozen produce is also more affordable and convenient, as it is usually pre-cut and easy to cook. You can eat frozen produce as-is, or add it to baked goods, oatmeal, smoothies, stir-fries, fried rice, soups, and stews.
Canned fruits and vegetables are convenient, inexpensive, and have a long shelf life. They are typically already cooked and can be added to casseroles, soups, and stews. When buying canned produce, look for options with low sodium and no added sugar. Rinse and drain canned food before eating to reduce sodium intake.
Dried fruit is a great way to add sweetness to dishes like oatmeal and yogurt. It can also be eaten as a snack. When choosing dried fruit, look for options without added sugar.
It is important to eat a variety of fruits and vegetables to ensure you get a mix of nutrients. Aim for at least half of your plate to be filled with produce at each meal.
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Fruit and veg with every meal
Eating fruits and vegetables is an important part of a healthy diet. They provide a wide variety of health benefits, including weight management, lowering blood pressure, and reducing the risk of heart disease and stroke. Fruits and vegetables are rich in essential nutrients like potassium, fiber, vitamin C, and folate, which are important for maintaining a healthy body.
To include fruit and veg with every meal, here are some tips:
- Start your day by adding fruit to your breakfast. Slice up bananas, peaches, apples, or pears and mix them into your oatmeal or whole-grain cereal. You can also add berries, cherries, or pineapple to fat-free/low-fat yogurt or cottage cheese.
- For a mid-morning snack, keep a bowl of washed whole fruits like apples, bananas, or oranges on your desk or counter. If you prefer something more filling, add chopped vegetables like carrots, bell peppers, or celery to hummus or another dip.
- At lunch, make sure half of your plate is filled with vegetables and/or fruit. Add cucumber spears, sliced tomatoes, avocado, and dark, leafy greens to your sandwich or wrap. If you're having a salad, include fruits like sliced strawberries, apples, or oranges for a sweet touch.
- As an afternoon snack, blend a smoothie with frozen fruits like bananas, berries, or mango and add a handful of spinach or kale for an extra nutrient boost. You can also opt for raw vegetables like carrot or celery sticks with a dip.
- For dinner, bake or roast vegetables like sweet potatoes, asparagus, zucchini, or bell peppers as a side dish. If you're grilling chicken or another protein, throw some vegetables on the barbecue, too. Bulk up your stir-fries and curries with extra vegetables, and add canned pumpkin or squash puree to soups.
- If you have a sweet tooth after dinner, opt for fresh or frozen fruit as a dessert. Dried fruit is also an option, but it can stick to your teeth and contribute to cavities, so it's best to eat it with meals.
Remember to include a variety of colours, textures, and types of fruits and vegetables in your meals to ensure you're getting a diverse range of nutrients. Enjoy exploring new produce and experimenting with different recipes!
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Snack smarter
Snacking smarter is a great way to include more fruit and vegetables in your diet. Here are some tips to help you get started:
Firstly, keep a variety of fruits and vegetables within easy reach. Place a bowl of washed, whole fruits on your countertop or table. This will encourage you to grab one when you're feeling peckish. Similarly, keep a selection of colourful, chopped fruits in a glass bowl in your refrigerator. This is a great way to satisfy a sweet tooth while also getting a nutritious snack.
When it comes to vegetables, keep a supply of cut-up, fresh veggies in your fridge. Carrots, red bell peppers, and celery are all great options. You can serve these with a dip or even add them to a sandwich for some extra crunch. If you're grilling chicken or another main dish, throw some sliced vegetables on the barbecue too. This way, you'll have a tasty, healthy snack ready to go when hunger strikes.
Frozen fruits and vegetables are also a convenient and nutritious option. Freeze seedless grapes on a tray for a refreshing snack, or keep frozen peas or sliced bananas on hand. Frozen produce is easy to steam or microwave, and it can be a lifesaver when you're short on time. Simply toss some frozen veggies into a stir-fry or casserole, or add frozen fruit to your baking.
Lastly, get creative with your snacks. Add fruit to your cereal or yogurt, such as sliced bananas, raisins, or berries. Make smoothies and add leafy greens like spinach or kale for an extra nutritional boost. If you're craving something crunchy, try baking or roasting vegetables like sweet potato or asparagus. By preparing snacks in advance and choosing a variety of fruits and vegetables, you'll be snacking smarter in no time!
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Frequently asked questions
Eating a variety of fruits and vegetables can lower your risk of heart disease and stroke, prevent some types of cancer, and lower blood pressure. They also provide essential nutrients such as potassium, fibre, vitamin C, and folate.
The American Heart Association suggests filling half your plate with fruits and veggies, which equates to 2 1/2 cups of vegetables and 2 cups of fruit per day. However, the amount you need depends on your age, sex, height, weight, and physical activity.
Here are some ideas:
- Add fruit to cereal, yogurt, or oatmeal
- Eat whole fruits
- Add vegetables to eggs
- Bulk up sandwiches with vegetables
- Add vegetables to soups, stews, or sauces
- Grill vegetables as a side dish
- Include fruit and vegetables in salads
- Bake with frozen fruit
- Keep cut-up fresh vegetables in the fridge for a quick snack
- Add leafy greens to smoothies
- Add canned pumpkin or squash purée to soup
Fresh, frozen, and canned fruit and vegetables can all be healthy options. Frozen produce is convenient and can be easily steamed or microwaved. When shopping for canned or frozen produce, choose options with the lowest amount of sodium and added sugars.
Fruit juice and fruit juice concentrates are high in sugar, so they should be consumed in moderation. Dried fruit can also be a part of a healthy diet, but it can stick to teeth and cause cavities, so it's best to eat it with meals.
