Study after study shows that people and cultures that eat more fruits and vegetables live longer, have lower rates of chronic disease such as cancer, heart disease and obesity. But despite all this information, less than half of Canadians even come close to eating the recommended amounts of produce for optimal health. So how much fruit and veggies should we eat, and how can we develop healthy eating habits?
How much is enough?
The Canada Food Guide recommends eating 7-10 servings of fruit and vegetables per day for adults, and 5 for children. These recommendations are formulated to:
♦ Meet needs for vitamins, minerals and other nutrients.
♦ Reduce risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis.
♦ Contribute to overall health and vitality.
What does a serving look like?
According to the food guide, here are some examples of a serving:
- 125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice
- 250 mL (1 cup) leafy raw vegetables or salad
- 1 piece of fruit
How Are Canadians Doing?
According to the 2007 Canadian Community Health Survey, 59% of Canadian children 2-17 years of age consume fruit and vegetables less than five times a day. These children are significantly more likely to be overweight or obese compared to those who consume fruit and vegetables more frequently.
How to Eat More Veggies? Do some prep work.
Since most of us are not eating enough veggies and fruit, how can we improve on this? One of the best ways to increase fruit and veggie servings is to prepare healthy snacks ahead of time. I am always amazed that a bowl of fresh apples can sit on a table and no one will touch it, but if you take the same apples and cut them and arrange them on a plate, people will naturally snack on them.
Often it is the idea of cutting fruit or veggies that seems like too much work. So when you bring the groceries home, take some time to wash fruits and veggies and prepare them for healthy snacking. Here are some ideas to get you started:
- Wash, peel cut carrots into sticks and store in water in the fridge
- Wash and slice celery sticks
- Cut apples into slices and sprinkle with lemon juice to prevent them from turning brown
- Wash and chop lettuce and put in Ziploc bags for quick salads
- Cut melons into chunks and put in plastic containers for melon fruit salad
- Buy pre-cut fruits and veggies when you do not have time
- Buy prepared stir-fry mixes for quick dinners
- Buy pre-made green salads for healthy lunches on the go
- Buy fruit and vegetables locally in season, for peak flavor
- Pick your own – go strawberry picking as a family
Make sure to include some fresh fruit and vegetables in lunches for kids and adults. By packing your lunch every day, you can ensure a regular intake of fruits and vegetables.
Set Realistic Goals and Gradually Increase
I always start my clients with realistic goals. For instance, if someone never eats fruit, a good starting goal is to eat an apple a day or a salad every day. This may sound too basic, but a realistic goal is much better than trying to a drastic change that eventually fails. This is why most diets don’t work. After you consistently eat fruit every day, it is easy to introduce more, perhaps some green grapes or an orange.
Remember, healthy food can be addictive too! Your body will thank you and crave more fruits and vegetables over time.
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How about you? Do you struggle to get your intake of fruits and vegetables every day? We’d love your feedback. Don’t forget to leave a link back to your own blog too via the commentluv feature here on the site.
Until next time,
Stephanie
Tags: Canada Food Guide Fruits and Vegetables, Canadian intake of fruits and vegetables, healthy eating, how many vegetables do we need, how many vegetables to eat in a day, how much fruit to eat in a day, how to make popsicles, Nutrition Corner, recommended daily intake of fruits and vegetables, Stephanie Grylls, Vince's Market, what is a serving size
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