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4 ways to get more vegetables and fruit into your daily diet


Make sure your grocery list always includes a variety of vegetables and fruit.

When fresh vegetables and fruit are not in season, choose frozen, canned or dried options. Most frozen and canned foods are processed within hours of harvest, so their flavour and nutrients are preserved. In the spring and summer, visit your local farmers market for fresh and tasty vegetables and fruit.

Liven up the food you eat with crunch and colour.

Put tomatoes and cucumber in sandwiches, berries in yogurt and cereal, or extra vegetables in pasta, rice, stir-fries and soups. Add a side salad to your lunchtime sandwich or pack vegetable sticks with a low-fat dip.

A plate with fruit and vegetables


Think colours when planning a meal.

Nothing looks less appetizing than chicken breast, cauliflower and boiled potatoes on a white plate. Skip the boiled potatoes and add stir-fried red and green bell peppers along with roasted sweet potato wedges.

Have vegetables and fruit more often than juice.

Juice doesn’t give you as much fibre, and it won’t make you feel as full.


Achieve your health goals by going Dry this Feb

Dry Feb is a fundraiser that challenges you to go alcohol-free in February to raise funds for the Canadian Cancer Society. It helps you get healthy, while raising funds for an important cause - it's a win-win. Sign up today!


This article has been republished with permission from the Canadian Cancer Society's website.

Important Note

Dry Feb is a fundraising campaign aimed at challenging social drinkers to change their habits for a month and make some healthy lifestyle changes. We would encourage people to drink responsibly and stick to the recommended daily guidelines for the rest of the year. We advise heavy drinkers or people dependent on alcohol to speak with their doctor before signing up to Dry Feb.