Enjoy vegetables and fruits with every meal and snack! Remember they can be fresh, frozen or canned.
Health Canada recommends eating dark green vegetables every day and orange vegetables a few times a week.
Examples of dark green vegetables can include fresh, frozen or canned:
- dark leafy greens (e.g., romaine lettuce, kale, spinach)
- broccoli
- green peas
- green beans
- green peppers
- turnip greens
- Brussels sprouts
Examples of orange vegetables can include fresh, frozen or canned:
- carrots
- sweet potato
- orange or red peppers
- pumpkin
- butternut squash
Some orange coloured fruits can be substituted for an orange vegetable:
- cantaloupe
- mango
- nectarine
- peach
Think about the meals and snacks you already make and how you can add more vegetables or fruits. For example, you can add:
- onions, peppers, and canned mushrooms to spaghetti sauce or have a tossed salad on the side;
- sliced banana or fresh or frozen berries to hot or cold cereals;
- lettuce, tomato, peppers, avocado, or cucumber to sandwiches and wraps or have sliced vegetables on the side;
- frozen spinach to a lasagna;
- leftover vegetables to soups, salads, or casseroles;
- frozen or canned vegetables to rice or pasta;
- fruit to pancakes or waffles or have as a side dish with your breakfast;
- frozen fruit or vegetables to yogurt or smoothies;
- frozen broccoli or green peas to macaroni and cheese; or,
- chopped vegetables to your egg to make an omelet.
For more meal and snack ideas please visit the Recipes section!