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5-10 A Day

Contributed by: News Canada

(NC) - Canada's Food Guide to Healthy Living recommends 5-10 servings of fruit and vegetables each day. Sound like a tall order? No problem! In fact, you may already be eating most of what you need to promote good health by packing your daily diet full of vitamins, minerals and fibre, thereby reducing your risk of heart disease and cancer.

What Does 5-10 Fruits And Vegetables A Day Look Like?
Check out this quick list to see how your diet adds up. Each item represents 1 serving:

  • 1 medium-sized fruit or vegetable about the size of your fist - ie. an apple, a pear

  • 1/2 cup (125mL) of 100% pure fruit juice (not a fruit "drink")

  • 1/2 cup (125mL) raw, cooked, frozen or canned fruit or vegetables

  • 1 cup (250 mL) cooked vegetables

  • 1/4 cup dried fruit, such as dates, raisins, apricots

To get more fruit and vegetables into your daily diet:

  • add diced zucchini and carrot to cakes and muffins, soups, stews, spaghetti sauce, hamburgers, etc.

  • add dried fruits to muffins, cookies, and cereals

  • add fresh fruits to pancakes, milkshakes, yogurt, and cereal

  • save time and energy by buying pre-cut vegetables and salad mixes

  • grab an apple or orange, a box of raisins, some grapes or carrot sticks or red and green pepper sticks at snack time

  • drink 100% fruit juice



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