Vegetables and fruit

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Vegetables &
Fruit
  • Source of fibre
  • Good source of vitamin A and C, potassium, magnesium and some B      vitamins such as folate
  • May reduce risk of some cancers and heart disease
  • Examples of single servings...

    leafy
    greens
    raw 250 mL
    (1 cup)
    leafy
    greens
    cooked 125 mL
    (1/2 cup)
    carrots sliced 125 mL
    (1/2 cup)
    vegetable
    juice
    125 mL
    (1/2 cup)
    dried
    fruit
    60 mL
    (1/4 cup)
    squash mashed or diced 125 mL
    (1/2 cup)
    is about the same size as
    1 fruit apple, orange, peach, pear medium
    is about the same size as
    vegetables fresh, frozen
    or canned
    125 mL
    (1/2 cup)
    is about the same size as
    1 kiwi large
    Not recommended for children under four due to choking risk.
     
  • Have at least one fruit or vegetable at each meal and snack.
  • Try eating a range of vegetables that differ in colour, taste and texture.
  • Eat at least one dark green and one orange vegetable each day. Green vegetables include broccoli, romaine lettuce and spinach. Orange vegetables include carrots, sweet potatoes and winter squash.
  • Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
  • ​​​​
    Original author:
    Theresa Couto, RD
    Reviewed by:
    Elly Berger, BA, MD, FRCPC, FAAP, MHPE
    Francy Pillo-Blocka RD, FDC
    9/27/2013


    Notes: