Friday, March 16, 2012

Vegetables & Fruit: The Sidekicks for Good Health

The week 3 challenge starts tomorrow!  Make vegetables and fruit your star not your side!

Crisp, delicious and wholesome vegetables and fruit! I can almost hear the satisfying crunch of an apple, the sweet taste of freshly picked berries, or feel the comforting warmth that a bowl of homemade vegetable soup can bring.  There are many health benefits of eating vegetables and fruits daily.  They are not only delicious but very nutritious too! Think of vegetables and fruit as sidekicks for good health. They contain powerful antioxidants that protect your body from cell damage, help protect you from heart disease and cancers and since they are typically lower in calories, help with weight maintenance too. 

And yet, according to Statistics Canada, only half of adults are getting the recommended seven to ten vegetable and fruit servings a day for optimal health. During March, Nutrition Month, dietitians all across Canada are debunking the myth that it’s hard to eat all the vegetables and fruit recommended by Canada’s Food Guide. It might sound like a lot, but it can quickly add up.  So you might be wondering what a serving size is: 1 piece of fruit, ½ cup of berries, ½ cup of juice, ¼ cup raisins or dried fruit, 1 cup of dark leafy greens or ½ a potato.

Dietitians want to help you embrace adding more vegetables and fruit in your diet! We know that once you start eating more vegetables and fruit you will feel great. So here are our top 3 tips for eating more vegetables and fruit:
·         Load up your next sandwich up with sprouts, lettuce, cucumbers and tomato,
·         Throw an apple or orange in your purse or bag or freeze half a cup of grapes for a unique afternoon snack, or
·         Make it your goal to fill half your plate with vegetables at lunch and dinner. Choose fruit for dessert more often.

Our challenge: This week during lunch and dinner make it your goal to fill half your plate with bright coloured vegetables.  We must warn you that if you are up for the challenge side effects might include more energy and feeling great! Take our challenge today and check us out on Facebook® ( to share your results for your chance to win cool prizes. If you have food and nutrition questions you can also Ask-A-Dietitian by calling 1-800-905-0970.

For more Nutrition Month Myths and Facts visit

Steph (Wheler) Langdon, RD
something nutrishus counselling & coaching