Vegetables and Fruits
Eating Well with Canada’s Food Guide makes specific suggestions on the number of servings of vegetables and fruit you should eat each day, based on your gender and age.
Table 1: Fruit & Vegetable recommendations from Eating Well with Canada’s Food Guide
| Gender and Age |
Servings (per day) |
| Girls & Boys aged 2-3 |
4 |
| Girls & Boys aged 4-8 |
5 |
| Girls & Boys aged 9-13 |
6 |
| Females aged 14-18 |
7 |
| Males aged 14-18 |
8 |
| Females aged 19-50 |
7-8 |
| Males aged 19-50 |
8-10 |
| Females aged 51+ |
7 |
| Males aged 51+ |
7 |
What Counts as a Serving?
• ½ cup fresh, frozen or canned vegetables or fruit
• 1 cup raw leafy vegetables or ½ cup cooked vegetables
• 1 medium sized fruit
• ½ cup 100% juice
Fruit and Vegetables Protect Health
Studies show eating a healthy, balanced diet containing lots of fruit and vegetables helps to reduce the risk of diseases, including heart disease, stroke and certain cancers. Fruits and vegetables have many phytochemicals and antioxidant functions that provide many health benefits. It is recommended to choose whole fruits and vegetables and to eat a colourful variety each day.
Fresh, Frozen Dried or Canned – the Choice is Yours!
• Fresh often has the best flavour and texture. Buy local produce in season for the best quality and value.
• Frozen is an easy and nutritious choice. Keep a bag in your freezer for when you need a quick vegetable or fruit. Frozen fruits are great in homemade shakes!
• Dried fruits like raisins, apricots, mangos and apples are handy and delicious. Dried vegetables like sun dried tomatoes are also popular and can be used in many dishes.
• Canned vegetables and fruit are easy to use, but the flavour is not the same as frozen. Canned vegetables may also be high in salt, so choose lower salt varieties when possible. Read labels to choose fruit that has been canned in its own juice instead of syrup.
References:
Eating Well with Canada’s Food Guide, 2007
Toronto Public Health Nutrition Matters Newsletter, 2008
