From the time we were children, we have heard over and over that fruit and vegetables are good for us. However, according to the Canadian Community Health Survey conducted in 2004, Canadians still have not embraced this principle fully. A majority of Canadians surveyed ate fewer than five servings of vegetables and fruit per day and although children generally ate more fruits and vegetables than their parents, seven out of ten children from four to eight years of age did not meet the minimum daily requirements.
 
Canada’s old “food guide” recommended a minimum of five servings of fruit and vegetables per day. The revised food guide, entitled, Eating Well with Canada’s Food Guide, further emphasizes the importance of fresh fruits and vegetables by making them the first and biggest food group for daily consumption.
 
Numerous studies have proven that following the recommended intake of fruits and vegetables may help prevent or reduce risk for cancer, heart disease, stroke, high blood pressure and gastrointestinal disease. These foods are a rich source of vitamins, minerals, antioxidants, phytochemicals and fibre, and most are low in calories. Regular consumption of these nutrient-rich foods is a cheap, smart way to get lifelong health protection. The fibre in fruits and vegetables also helps lower cholesterol, control blood sugar, prevent gastrointestinal disease, and support healthy weight.
 
“I don’t like vegetables!” “Fruit goes bad too fast.” What are your excuses for not eating all the fruits and vegetables you need? Eating only one or two servings a day just doesn’t support good health. With such a wide variety of fruits and vegetables available, there is something to please everyone. If you really have trouble getting enough fruit and veggies consider supplementing with a nutritious “green” drink or one of the fruit and greens choices available. Greens and berry extracts can contribute many of the nutrients of real fruit and vegetables because they are in fact concentrated real food.
 
Aim for 3 to 4 different food groups at every meal and 2 food groups at snack time. This will help you achieve the recommended intake of important foods and will give you balanced meals and snacks. Once people understand what a proper serving size is, the recommended daily intake isn’t difficult to meet.
    
One serving is:

• 1 medium-sized vegetable or fruit
• 125 mL (1/2 cup) raw, cooked, frozen or canned vegetable or fruit
• 250 mL  (1 cup) of salad
• 50 mL (1/4 cup) dried fruit
• 250 mL (1 cup) of water mixed with a Greens or Greens and berry drink powder
• 125 mL (1/2 cup) juice*

* Eat fruits and vegetables more often than juice.
 
Make it BRIGHT!
Ten ways to add more healthy colours to your daily food intake:

1. Add canned or frozen vegetables to your pasta sauces, soups, casseroles, chillies, or stews. It’s fast, easy, and adds a lot more nutrition to your dish.
2. Add fresh vegetables to scrambled eggs, or top cereal with fresh or dried fruit. 
3. Load up sandwiches with tomatoes, lettuce, cucumber, onions and bell peppers.
4. Have a salad at lunch or always include a salad with dinner (use low fat dressing).
5. Fruit is an easy healthy snack to munch at work or when you’re on the run.
6. Keep a small cooler in the car to have fresh fruits and veggies on hand for road trips.
7. Add some extra taste to fruit by sprinkling on some cinnamon.
8. Make fruit fun for kids by creating fruit kebabs or layer fruit in a parfait with low fat yogurt and granola.
9. Plant a vegetable garden and enjoy a delicious nutritious harvest.
10. If time is tight, buy pre-washed, pre-cut produce available at your grocery store.
11. Keep dried cranberries or other fruits on hand to sprinkle in salads and with yogurt. Use in moderation as they contain concentrated fruit sugars.