Eat vegetables and fruits

Fruits and vegetables are good for you

Vegetables and fruits are an important part of a healthy eating pattern. Eating a variety of vegetables and fruits may reduce the risk of heart disease

Vegetables and fruits contain important nutrients such as:

• the basic
• vitamins
• metal

Include plenty of vegetables and fruits in your meals and snacks. Try to make half of your plate of vegetables and fruits.

Choose different textures, colors and shapes to suit your taste. From apples to zucchini, choose plenty of vegetables and fruits.

Try a variety of vegetables and fruits such as:

• pear
• An apple
• berries
• Broccoli
• peach
• cabbage
• leafy vegetables

Fruit juice concentrates and fruit juice are rich in sugars. Replace the juice with water. Choose whole or chopped vegetables and fruits instead of juice.

Choosing and preparing healthy vegetables and fruits

Fresh, frozen, or canned vegetables and fruits can be healthy options.

Frozen and canned vegetables and fruits:

• It takes a little time to prepare
• It is a healthy and convenient option
• Just as nutritious as fresh vegetables and fruits

Frozen vegetables and fruits

Choose frozen vegetables and fruits without:

• Added sugars
• add seasoning
• Rich bread or sauces

You can add frozen vegetables and fruits to soups or chili.

Canned vegetables and fruits

Choose canned vegetables with little or no sodium.

Drain and rinse canned vegetables to reduce the sodium content in them.

Choose canned fruit with few added sugars.

Use food labels to help you compare canned vegetables and fruits.

The daily percentage helps you see if a food contains a few or a lot of nutrients.

dried fruit

Dried fruit can be part of healthy eating, but it can stick to your teeth and cause tooth decay. If you choose dried fruit, eat it with meals.

Prepare vegetables

Try healthy cooking methods such as:

• the bread
• roasting
• steaming
• fast frying

Enhance the flavor by adding:

• olive oil
• Lemon juice
• flavored vinegar
• Fresh or dried herbs or spices

Snack ideas

Vegetables and fruits are quick and healthy snacks. There is a lot to choose from and many healthy ways to prepare them.

Tips for eating vegetable snacks

Keep shredded fresh veggies in the fridge for a quick and healthy snack. Attempt:

• Broccoli
• cauliflower
• carrot sticks
• celery sticks
• cucumber slices

Tips for eating fruit snacks

Keep a bowl of fresh fruit on the counter as an easy-to-grab snack.

Add fruit to whole grain or low-fat yogurt. Attempt:

• banana
• mango
• frozen berries
• Canned peaches packed in water

Freeze the seedless grapes on a tray and enjoy as a snack.

How to eat more vegetables

Here are some easy ways to eat more vegetables:

• Add canned pumpkin or squash puree to any soup to make it rich and creamy.
• Wash and chop any excess vegetables and put them in the fridge or freeze when you prepare meals so you have more for the next day’s meals.
• Use prepackaged vegetables that can be added to salads, stir-fries, or casseroles. Attempt:
  • little carrots
  • green beans
  • leafy vegetables
• Serve raw vegetables with your meals. Attempt:
  • Option
  • Cherry tomatoes or grapes
  • Red, yellow or green peppers
• Try new recipes that call for different types of leafy greens such as:
  • cabbage
  • spinach
  • bok choy
  • Swiss chard
  • Mixed vegetable salad

How to eat more fruit

Fruits are a delicious addition to your day. Here are some easy ways to eat more fruit:

• For dessert, choose:
  • orange
  • Fruit salad, with little added sugar
• Add fresh fruits to salads. Try adding slides:
  • pear
  • peach
  • Strawberry
• Add frozen fruits to baking.
• Wash and chop excess fruit and put it in the fridge so you can have it on hand for meals and snacks.