Tips to Increase Consumption of Vegetables and Fruit and Milk and Alternatives

The Two Most Under-Consumed Food Groups

Vegetables and Fruit and Milk and Alternatives are the two most under-consumed food groups in Eating Well with Canada’s Food Guide. Here are some tips to increase your consumption of both of these food groups.

Vegetables and Fruits

Fruit and vegetables provide vitamins A and C, iron, fibre and numerous phytochemicals essential for your health and for the prevention of several diseases. If you don’t eat enough fruit and vegetables, it is difficult for your body to get enough nutrients elsewhere. Think about it!

• Keep a basket of seasonal fruit in plain sight. You’ll find yourself grabbing a piece of fruit to munch on more often!
• Double your usual portion of vegetables.
• Top breakfast cereal or cottage cheese with some fruit.
• Add vegetables to sandwiches. Try shredded carrots or zucchini, baby spinach leaves, sliced tomatoes or mushrooms.
• Stock your office with dried fruit for a snack. Try raisins, dates, figs, apricots or cranberries.

For more great ways to include vegetables and fruits in your diet, click here

Milk and Alternatives

• Keep it simple. Enjoy one milk product per meal.
• Slip a single serving carton of milk, some cheese or a milk-based pudding cup into your lunch box.
• Cheese equals choice! Shred over soup or chilli, add to your salad, pasta or egg dishes, or put in your sandwiches.
• Cook with milk products: yogurt dips, puddings made with milk, au gratin dishes.

For more great tips on how to include more milk and alternatives in your diet, click here

Is fat a concern?

Cheese, yogurt, cream, ice cream and other frozen milk desserts account, on average, for only 18% of the total fat intake of Canadians. Check the percentage of milk fat (% MF) on the label and choose the product that suits you best.