Fruits, Grains & Vegies Tips
- To help boost your fibre intake, look for cereals with the words 'good source of fibre' or 'excellent source of fibre' on the label. Always check the Nutrition Information on the package labels for the fibre content of foods you buy.
- Health professionals advise choosing at least 3 servings of whole grain foods daily. Try brown rice, whole grain cereals, barley, corn and oats. Look for the words 'whole grain food' on package labels.
- Eat at least 5 servings of vegetables daily and 2 serves of fruit. When choosing vegetables and fruits, go for variety. Different vegetables and fruits supply different nutrients. Eat dark green leafy vegetables, red or deep orange fruits and vegies often.
- Beans such as haricot, black and pinto, provide protein and are low in fat. Eat beans frequently by stirring cooked beans into soups, enjoying them with your greens at salad bars, and trying international dishes made with beans when dining out.
- Some fruits and vegetables can be eaten unpeeled. For example, eating apples or baked potatoes with skin provide some additional nutrients and fibre. Be sure to wash produce well before eating.
- These foods are some of the lesser-known sources of vitamin C: kiwi fruit, blueberries, red and green peppers, broccoli and potatoes.
- Generally, the deeper the green colour of lettuce and other greens, the more the nutrients. For example, choose spinach or cos over iceberg lettuce.
- Many people don't get enough fibre in their diets. Aim to gradually increase your intake by choosing foods like fibre-containing cereals, whole grain breads, beans, vegetables and fruits.
- When slicing vegetables for dinner, cut up some extras and enjoy them the next day as a snack for home or at work.
- Eat at least 7 servings of fruits and vegetables daily. Keep a bowl of pre-washed fruit on the counter for everyone to grab for snacks or dessert.
- By choosing brightly coloured fruits and vegetables, you may increase the amounts of vitamins A and C.
- Why not go "meatless" one or two dinners per week? Try beans & rice, pasta and vegies.
- Try to get more whole grains into your diet each day. Prepare brown rice and stir in chopped dried apricots and nuts. Add a touch of curry powder and enjoy this delicious way to get your grains.
- For lunch, microwave a potato. Top with 120g cooked broccoli and 60g grated reduced fat cheese.
- Give rice some colour by adding in some vegies. Steam thinly sliced carrots or small broccoli florets before adding to cooked rice.
- Sprinkle some cereal on a container of yoghurt - stir and enjoy!
- Add canned beans (rinsed and drained) to salads, soups and stews. Use your favourite including white beans, black beans, chickpeas or kidney beans.
- Keep a variety of prepared vegetables on hand to use as an instant snack while you're preparing dinner, such as celery sticks and baby carrots.
- When buying broccoli, choose a bright green bunch without any yellow discoloration. Fresh broccoli will last 3-5 days in the refrigerator.
- To ripen a tomato quickly, place it in a paper bag or a covered bowl along with an apple.
- What is the best way to store potatoes at home? Potatoes should be stored in a dark, cool, dry and well-ventilated space (not in a plastic bag). Be sure to completely cut out any small sprouts that might form on potatoes that have been in storage.
- When using brown or white rice, you don't need to use the stove. You can microwave it! See package for directions.
- Try fresh fruit as a dessert.
- When its snack time, put some grapes, cut up an apple and banana, throw in some orange segments and serve in a bowl for a snack.
- Cut up some bananas or strawberries and add to your favourite morning cereal or a tub of yoghurt.
- Add sliced green and red peppers on top of a pizza and put it in the oven. Your favourite pizza now has some vegetable nutrition. Add a salad to your pizza meal too!
- Mix up a batch of your kid's favourite jelly with fresh strawberries and bananas, and have this waiting for them after school to help stave off the munchies before dinner.
- Add some dried fruit to cereal for a change of pace breakfast or an easy snack.
- Blend a smoothie using fresh fruit and low fat yoghurt.
- Emphasize products made from whole grains in your diet. Prepare different grains that you haven't tried before like barley, whole wheat couscous, bulgur, or quinoa. These grains are as easy to cook as rice, just follow package directions.
- Have your vegetables and grains fill up most of the plate at lunch and dinner. Then round out these food groups with one or two other foods, like a portion of lean meat or a glass of fat free milk.