Choose to Boost Veggies and Fruits

Choose To Boost Veggies & Fruits

Why Eat More Veggies & Fruits?

Vegetables and fruit go hand in hand with healthy eating. Eating a diet rich in veggies and fruit:

  • May prevent certain types of cancer.
  • Is linked to a lower risk of heart disease.
  • Is linked to healthy weights and lower risk of obesity.


Unfortunately, many Canadians are not eating enough veggie and fruit:

  • 59% of Canadian children 2-17 years of age consume less than 5 servings of vegetables and fruit a day.
  • 7 out of 10 children aged 4-8 did not meet the minimum requirement of 5 servings a day
  • Only 43% of boys and 53% of girls reported eating vegetables and fruit once or more a day.
  • Children were almost 5 times more likely to meet daily requirements when served vegetables and fruit as snacks between meals.


How to Boost Your Veggies & Fruit!

Everyone has different eating habits, and access to different veggies and fruit. Add more into your family’s routine every day for snacks or meals 

  • Eat a mix of veggies and fruit each day. In particular, try to eat at least one dark green vegetable (broccoli, spinach, romaine lettuce) and one orange vegetable (carrots, sweet potatoes, winter squash) every day
  • Reaching for vegetables and fruit throughout the day helps achieve the daily servings recommended by Canada’s Food Guide. When kids get into the habit of eating veggies and fruit at a young age, they tend to keep those eating habits into adulthood.
  • Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Veggies that are steamed, baked or stir-fried are best –not deep fried.
  • Be a role model. Children learn about food by watching others. Research shows that children are more likely to eat the recommended amounts of vegetables, fruit, and milk after they see adults eating these foods.
  • Children who help prepare meals at home also tend to eat more vegetables and fruit. These kids were also better at choosing and eating healthy foods for themselves
  • Studies with Ontario parents show that when families eat meals together, away from the TV, children are 67% more likely to eat the recommended servings of vegetables and fruit


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