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Don't delay! Start your healthy lifestyle today. Making good
food choices and being active every day is the best recipe for
health. You'll feel better, have more energy and live longer!
Recommended daily number of fruit and vegetables
by
gender:
- Women aged 19-50: 7-8 servings
- Men aged 19-50: 8-10 servings
Click here for Female Adults one page outline
Click here for Male Adults one page outline
Take your health into your own hands!
Eating a wide variety of fruit and vegetables is certainly one of
the best dietary habits for your health. To reach your daily
objective, include them in every meal and for snacks and dessert!
- When you get home from the grocery store, get a head
start by preparing raw vegetables (e.g., broccoli and
cauliflower florets, carrot or parsnip sticks). These
ready-to-eat vegetables can be tossed into lunch-boxes
and recipes (e.g., stir-fries and salads), and are handy
after-work snacks.
- Keep dried fruit in your desk drawer for afternoon
cravings. Apricots, cranberries, raisins, figs, apples,
bananas, etc.
- Brighten up your green salads with fruit: cantaloupe,
honeydew melon, pineapple, strawberries, mango, peaches,
grapes, pears… healthful allies that are tasty and fresh!
- Every time you make or order a sandwich, add plenty
of vegetables or fruit: grated carrots, sliced cucumbers,
grilled peppers, pieces of avocado, spinach, alfalfa
sprouts, sliced tomato, etc.
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| Breakfast |
1/2 grapefruit = 1 serving |
| Morning Snack |
1 pear = 1 serving |
| Lunch |
375 ml (1 1/2 cup) of salad (spinach, cherry tomatoes,
mushrooms, pepper) = 2 servings |
| Afternoon Snack |
125 ml (1/2 cup) of cut or baby carrots = 1 serving |
| Supper |
125 ml (1/2 cup) cooked or raw broccoli = 1 serving
1 mango = 2 servings |
| Breakfast |
1 glass (250 ml) of orange juice = 2 servings
1 omelette with 125 ml (1/2 cup) of mixed vegetables = 1 serving |
| Morning Snack |
250 ml (1 cup) of fruit salad = 2 servings |
| Lunch |
125 ml (1/2 cup) of coleslaw = 1 serving |
| Afternoon Snack |
60 ml (1/4 cup) of dried fruit = 1 serving |
| Supper |
250 ml (1 cup) of stir-fried vegetables = 2 servings
1 small bunch of grapes (20 grapes) = 1 serving |
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