03 Mar 2008
When you were a child your mother probably told you to eat your vegetables, knowing that they are an important part of a healthy lifestyle. In fact, studies have shown that consuming a diet high in vegetables and fruit may help reduce your risk of cardiovascular disease and some types of cancer, the leading causes of death in Ontario.
Fruits and vegetables are packed with nutrients such as vitamins and minerals, and fibre. As well, they contain other naturally occurring components like antioxidants and phytochemicals that may also provide health benefits.
Although Eating Well with Canada’s Food Guide emphasizes vegetables and fruit, statistics show that only 42 per cent of Simcoe Muskoka residents 12 years and older are eating at least five servings. Those numbers would suggest that it’s not always easy to get the minimum servings to reap the health benefits.
So what can we do to increase our consumption of fruits and vegetables? We can start by giving them a role at every meal. Begin your day by adding a fruit at breakfast. Toss some dried fruit into cereal or whip up a quick fruit and yogurt smoothie.
Make different vegetables and fruits your snacks of choice throughout the day. Many vegetables travel well, so stock your fridge with ready-to-go peeled and cut vegetables. Bananas, apples, oranges and pears are the perfect fast food as they come in their own container.
Instead of one vegetable at dinner, make it two - a variety of vegetables will add colour and flavour. Add a little interest at the dinner table by introducing a new fruit or vegetable to the family every week. Try to add different colours of fruit and vegetables to your daily meals for an extra vitamin boost.
Time is often an issue for busy families, so pre-wash and bag cut vegetables and fruits for quick snacks and packing in school and work lunches. If your Friday nights are pizza night, add another vegetable to that pizza and serve along with a veggie tray with dip for the kids.
Involve your family and friends in preparing healthy meals and snacks using resources like www.foodland.gov.on.ca from Foodland Ontario, which has recipes and information about local food. There are lots of ways to cook up Ontario root vegetables for satisfying winter meals. Also look for cookbooks with nutrition information written by Registered Dietitians like Suppertime Survival (www.suppertimesurvival.ca) or Cook Great Food (www.dietitians.ca).
Your mother was right! Choose and enjoy fruits and vegetables at every meal and for quick snacks, so that they have a lead role in your diet. For more information about healthy eating or to get your copy of Canada’s Food Guide, call Your Health Connection, 8:30 a.m. to 6 p.m. Monday to Friday at 721-7520 (1-877-721-7520) or check www.simcoemuskokahealth.org.
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