In addition, people who eat at least 7-10 servings of vegetables and fruit a day are less likely to have weight problems, hypertension, high cholesterol levels or intestinal problems. In other words, eating vegetables and fruit is an easy, safe way to improve your health and reduce your risk of chronic disease.

What makes vegetables fruit so special?

• They’re naturally low in fat and calories (except for avocado and coconut), but high in nutrients. Eating vegetables and fruit in place of other higher calorie foods can help you achieve and maintain a healthy body weight.
• Vitamins! This food group is the major source of the water soluble vitamins such as vitamin C , beta carotene and folate (the naturally occurring form of folic acid). They have been shown to reduce the risk of some types of cancer, heart disease, stroke and cataracts.
• Potassium! Studies have linked this mineral to lower blood pressure.
• Fibre! Fibre helps prevent bowel disorders such as constipation, diverticulosis and hemorrhoids. Some studies have linked fiber to a reduced risk of bowel cancer.
• Disease prevention! Vegetables and fruit contain over 4,000 identified phytochemicals – naturally occurring compounds that help prevent disease in different ways. Some are linked to reduced risk of cancer, heart disease or stroke while others are involved in preventing eye disease or slowing the aging process.
• Colour! In general, the darker the color of a vegetable or fruit, the higher its nutrient value. Enjoy fruits and vegetables of all colors and tastes to get the maximum health benefit.

The BC Nutrition survey found that 45-60% of BC adults, and 75-80% of women aged 19-49, do not eat at least 5 servings of fruits and vegetables a day. Challenge yourself to add more vegetables and fruit to your day. You can do it!

Fruits and vegetables high in Potassium:
Bananas, Broccoli, Kiwi fruit, Melons, Potatoes, Rutabaga, Tomatoes, Winter squash

Fruits and vegetables high in vitamin C:
broccoli, Brussels sprouts, Cantaloupe, Kiwi Fruit, Oranges, Papaya, Peppers, Strawberries

Fruits and vegetables high in beta carotene:
Apricots, Cantaloupe, Carrots, Mangoes, Pumpkin, Sweet potatoes, Winter squash

Fruits and vegetables high in Fibre:
Berries, Broccoli, Brussels Sprouts, Kiwi fruit, Mangoes , Papaya, Pears, Peas, Prunes , Pumpkin

Fruits and vegetables high in Folates:
Beets, Broccoli, Brussels sprouts, Cantaloupe, Cauliflower, Oranges, Peas, Romaine Lettuce, Spinach

Links:

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

Dietitian Services @ Healthlink BC