Content provided by Alberta Health Services Dietetic Interns and Registered Dietitians
This March, include more vegetables and fruits in your meals with these simple tips! Keep reading to learn about their benefits, how to eat them more, and how to save money when buying them.
Vegetables and fruits have vitamins and minerals your body needs. They help your body heal, fight off sickness, and do daily activities. They also give you fiber, which is good for your heart and helps you go to the bathroom regularly. Choose vegetables and fruits in different colors for variety.
Tips on Eating More Vegetables and Fruits:
Canada’s Food Guide says that half of your plate should be vegetables and fruit. Try adding a little bit more to your plate every day! Here are some things you can try to add more vegetables and fruits in your meals:
- Eat them as a snack: Add a fruit to your yogurt, or try eating vegetables with a dip. You can also make a smoothie with vegetables and fruits for a quick snack. Or try cooking snack foods such as muffins or breads with vegetables and fruits in them! Check out this banana and carrot bread recipe you can try making at home.
- Add them when you cook: Add more of them to your meals. Vegetables are great in foods like curries, stir-fries, casseroles, soups and more! Or add fruit to pancakes or muffins, like this blueberry pancake recipe. Here is another example recipe of a curry with more vegetables. You can change the vegetables with the ones you like more!
- Order vegetables and fruit when eating out: When you eat at a restaurant, try ordering a salad as a starter or pick a dish with vegetables. You can also ask to replace your side dish with a vegetable or fruit option.
Saving Money on Vegetables and Fruit:
Fresh produce can be expensive in Alberta, but here are some ways to save money:
- Buy frozen or canned vegetables and fruit: Frozen or canned vegetables and fruits have the same nutrients as fresh ones. They also last longer! Be sure to rinse canned items to remove the metal taste. Find more tips here for using frozen and canned produce.
- Buy seasonal fruits and vegetables: In Alberta, some vegetables and fruits are cheaper at different times of the year. Check these charts to see when vegetables and fruits are in season:
Click here if you would like to see the complete chart
Click here if you would like to see the complete chart!
- Shop smart : Check your fridge and plan your meals for the week. This will help you buy only what you need, and use all your vegetables and fruits . Look for flyers or use grocery store apps to find discounts and coupons. Planning meals with foods that are on sale can help you save money! When buying vegetables and fruits, choose ones at different ripeness levels. This gives you more time to eat them and reduces food waste. Try this weekly meal planner and grocery list to help you start shopping smart!
These tips can help you eat more vegetables and fruits without spending too much money. By eating more vegetables and fruits, and following other tips from Canada’s Food Guide, you can stay healthy and strong.
Learn More about Canada’s Food Guide: Canada’s Food Guide
Looking for More Recipes? Check these out:
Search recipes – Canada’s Food Guide
Recipes: Inspiring Healthy Eating | Alberta Health Services