eat more vegetables and fruit - alberta health services · why eat more vegetables and fruit? ......

Healthy Eating Starts Here:

Steps to a Healthier You

Eat More Vegetables and Fruit

Developed by Registered Dietitians

Nutrition Services

Alberta Health Services

2017

www.albertahealthservices.ca


Objectives

By the end of this presentation, you will be

able to:

1. List 1 benefit of increasing your intake of Vegetables and Fruit.

2. Give an example of a serving of Vegetables and Fruit according to Canada’s Food Guide (CFG) and list how many servings you need each day.

3. List 1 challenge of eating more Vegetables and Fruit and a way to overcome that challenge.


Overview

• Why eat more Vegetables and

Fruit?

• What is a serving of Vegetables

and Fruit according to CFG?

• How to eat more Vegetables

and Fruit.


Overview

• What keeps us from getting

enough

• Make vegetables and fruit the

easy choice

• Where to get more information


Why Eat More Vegetables and Fruit?

Eating more vegetables and fruit can:

• Help lower your blood pressure

• Reduce your risk of heart disease

and stroke


Why Eat More Vegetables and Fruit?

Eating more vegetables and fruit can:

• Supply vitamins, minerals, fibre and

phytonutrients to help you fight

infections

• Lower your risk for some types

of cancer


What is a serving of Vegetables and Fruit

• ½ cup (125 mL) of fresh, frozen or canned vegetables or fruit

• 1 cup (250 mL) of raw leafy vegetables

• 1 medium sized piece of fresh fruit

• ¼ cup (60 mL) dried fruit

• ½ cup (125 mL) 100% juice


Eating Well with Canada’s Food Guide


Vegetables and Fruit: 4-8 servings daily for children

7-10 servings daily for adults

Main Nutrients: fibre, folate, potassium, iron, vitamins A,

B6, and C


How to Eat More Vegetable and Fruit


• Use the Eat Well plate from Health Canada

- fill half your plate with vegetables and fruit

http://healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine-alimentation/tips-conseils/interactive-tools-outils-interactifs/eat-well-bien-manger-eng.php?src=fn-foodguide-eatwellplate_15&medium=banner_en&content=&campaign=topic_footer




• When making mixed dishes make sure half the

ingredients are vegetables



• Eat fresh or canned fruit

packed in juice for dessert

or for a snack

• Include raw vegetables or a

salad with your lunch


• Use shredded or pureed vegetables in muffins and

pancakes

• Top breakfast cereal with fruit

• Add dried fruit to baking or on

top of salads



• Add pureed or grated vegetables to sauces, soups,

casseroles and dips



What Keeps Us From Getting Enough?

What are your barriers to eating more

vegetables and fruit?

• Vegetables and fruit are expensive…

• I prefer fresh vegetables and fruit…

• Vegetables and fruit spoil too quickly…

• They take too long to prepare…

• Vitamins are lost when I cook vegetables…


Barrier: Vegetables and fruit are expensive…

Try these ideas:

• Buy fresh vegetables and fruit when on sale

• Choose varieties with a lower unit price

• Try frozen or canned vegetables and fruit year round



Barrier: I prefer fresh vegetables and fruit …

Look beyond the grocery store:

• Pick fresh produce from a local u-pick farm

• Plant fruit trees and bushes in your yard

• Grow vegetables in your own garden or in a pot

if you don’t have a lot of space



Barrier: I prefer fresh vegetables and fruit …

Look beyond the grocery store:

Try some local resources:

• Good Food Box program

• Food Co-op

• Community garden

• Fruit rescue

• Farmers market



Barrier: Vegetables and fruit spoil too quickly…

Try these tips to avoid waste:

• Learn how to store your vegetables and

fruit so they last as long as possible.

Go to halfyourplate.ca

• Keep vegetables and fruit in a place you

can see them easily.


http://www.halfyourplate.ca/fruits-and-veggies/store-fruits-veggies/


Barrier: Vegetables and fruit spoil too quickly…

Try these tips to avoid waste:

• Use frozen and canned vegetables and fruit

• Buy just the amount of fresh

produce you need

• Choose fully and partly ripe fruit

when you shop so they are not

all ripe at the same time



Tips for using canned and frozen vegetables:

• Look for brands with no added

salt or rinse under water before using

• Canned vegetables are already cooked,

they just need heating

• Frozen vegetables are ready to cook



Tips for using canned fruit:

• Select canned fruit packed in juice for less sugar

• If canned fruit is packed in syrup,

drain before using



Barrier: Takes too long to prepare…

Try these time-saving tips:

• Buy prewashed bags of salads,

spinach or baby carrots

• Keep washed, sliced vegetables

in the fridge

• Make a large salad to last a few days



Barrier: Takes too long to prepare…

Try these time-saving tips:

• Use a chopper to cut up large amounts

of vegetables for soups and stews

• Ask other family members to

help with picking, washing and

chopping vegetables



Barrier: Takes too long to prepare…Try these time-saving tips:

• Use frozen and canned vegetables and fruit they are quick and easy

• Keep canned fruit for a quick dessert,

snack or to pack in lunches



Barrier: Takes too long to prepare…Try these time-saving tips:

• Roast a whole pan of vegetables to eat with several meals

• Puree extra cooked vegetables, and freeze to add to soups later

– Try cauliflower, green beans, peas, carrots



Barrier: Vitamins are lost when I cook

vegetables…

Limit vitamin loss with these tips:

• Cut vegetables into larger chunks

• Steam, microwave, and grill vegetables to preserve nutrients



Barrier: Vitamins are lost when I cook

vegetables…

Limit vitamin loss with these tips:

• Cook in a covered pot to shorten cooking time

• Use as little water as possible

• Use vegetable cooking water in soups, stews and sauces



• Keep a colourful fruit bowl on the

table to make it easy to grab

• Stock a variety of vegetables and fruit

• Limit the competition!

– buy fewer packaged snacks

Make the healthy choice the easy choice


• Specific: I will eat one serving of fruit at breakfast.

• Measurable: I will mark down the days that I eat a fruit

at breakfast this week.

• Attainable: I will buy some oranges and strawberries for

breakfast this week.

• Rewarding: Adding fruit to my breakfast is delicious and

good for me too.

• Timely: I will follow my plan for breakfast this week and

review how it went.

Setting SMART Goals


Summary

• Eating enough vegetables and fruit can reduce my risk

for some diseases

• Filling half my plate with

vegetables and fruit every day

will help me get the recommended

CFG servings


Summary

• Using a variety of fresh, frozen or canned vegetables

and fruit will increase my choices year round

• Setting a SMART goal can help

me overcome barriers to eating

enough vegetable and fruit


For More information

Tasty recipes and tips:

• Cookspiration.com

• Halfyourplate.ca

• HealthyEatingStartsHere.ca

http://cookspiration.com/

http://www.halfyourplate.ca/

http://www.albertahealthservices.ca/nutrition/Page12598.aspx


Questions?

eat more vegetables and fruit - alberta health services · why eat more vegetables and fruit? ......

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