Follow us to good health on our blog: Facebook: and Follow us to good health on our blog: Facebook: and Add COLOUR to your plate with vegetables and fruit Vegetables and fruit are delicious and nutritious! Vegetables and fruit:  Can reduce your risk of chronic diseases, including heart disease and certain cancers  Can help you to keep a healthy weight  Provide us with lots of important nutrients such as fibre, folate, potassium, and vitamins A and C. Add COLOUR to your plate with vegetables and fruit Vegetables and fruit are delicious and nutritious! Vegetables and fruit:  Can reduce your risk of chronic diseases, including heart disease and certain cancers  Can help you to keep a healthy weight  Provide us with lots of important nutrients such as fibre, folate, potassium, and vitamins A and C. SERVINGS Aim for 8 servings of vegetables and fruit everyday for 28 days to receive a ballot in our draw. This challenge is for people aged 14 and up. Men and women aged 14+ are recommended to have 7-10 servings of vegetables and fruit a day.  Check a box for each serving of vegetable and fruit eaten. MonTuesWedThursFriSatSun WEEK 1 WEEK 2 WEEK 3 WEEK 4 What is a Serving? ½ cup of fresh, frozen or canned vegetables or fruit 1 cup raw leafy greens, such as lettuce or spinach 1 medium piece of fruit ½ cup 100% pure fruit or vegetable juice What is a Serving? ½ cup of fresh, frozen or canned vegetables or fruit 1 cup raw leafy greens, such as lettuce or spinach 1 medium piece of fruit ½ cup 100% pure fruit or vegetable juice Starting on July 30 th, 2012, join Chatham-Kent in the 28-Day Aim for 8 Challenge! Register by ing or call ext (leave name and number) for a chance to win a 1 year membership to Goodlife Fitness or an iPod Shuffle, made possible with community donations. Send completed form by September 7th, 2012 to the above or drop it off at the health unit (435 Grand Ave P.O. Box 1136, Chatham ON) for your chance to win! All participants will receive an “Aim for 8” canvas bag for completing the Starting on July 30 th, 2012, join Chatham-Kent in the 28-Day Aim for 8 Challenge! Register by ing or call ext (leave name and number) for a chance to win a 1 year membership to Goodlife Fitness or an iPod Shuffle, made possible with community donations. Send completed form by September 7th, 2012 to the above or drop it off at the health unit (435 Grand Ave P.O. Box 1136, Chatham ON) for your chance to win! All participants will receive an “Aim for 8” canvas bag for completing the ½ cup = 1 cup = Tennis ball Fist

 box below for each time you visit a local vendor, try a new recipe or eat your colours! I visited a local vendor on the “Buy Local! Buy Fresh” map! I visited a local Farmers’ Market! I tried a new vegetable or fruit recipe! I ate a dark green vegetable and orange vegetable today! For delicious recipes and great tips go to For delicious recipes and great tips go to Store Vegetables and Fruit…To Last! Rinse vegetables and fruit (except leafy greens) only when you are ready to use them Leafy greens will stay fresh longer if they are rinsed, wrapped in paper towel and then placed in a sealed plastic bag or container after purchase Keep at room temperature until ripe, then refrigerate: apricots, avocados, kiwifruit, mangoes, melons, nectarines, papaya, peaches, pears, plums, tomatoes Keep at room temperature, best not in the refrigerator: bananas, garlic, onions (except green), mature potatoes, pumpkins, rutabagas, sweet potatoes, winter squash Store Vegetables and Fruit…To Last! Rinse vegetables and fruit (except leafy greens) only when you are ready to use them Leafy greens will stay fresh longer if they are rinsed, wrapped in paper towel and then placed in a sealed plastic bag or container after purchase Keep at room temperature until ripe, then refrigerate: apricots, avocados, kiwifruit, mangoes, melons, nectarines, papaya, peaches, pears, plums, tomatoes Keep at room temperature, best not in the refrigerator: bananas, garlic, onions (except green), mature potatoes, pumpkins, rutabagas, sweet potatoes, winter squash Make it Fun! Try a new vegetable or fruit each week Try a new recipe with your usual vegetable and fruit Let your children pick which vegetables and fruit to eat Children need to be introduced to a new food over 10 times before they may try it Make your plate colourful by eating vegetables and fruits of different colours: dark green, orange, yellow, red, blue and purple Make it Fun! Try a new vegetable or fruit each week Try a new recipe with your usual vegetable and fruit Let your children pick which vegetables and fruit to eat Children need to be introduced to a new food over 10 times before they may try it Make your plate colourful by eating vegetables and fruits of different colours: dark green, orange, yellow, red, blue and purple Make it Easy! Families that have vegetables and fruits around, eat more of them. Keep a bowl of fruit on the table and some cut-up sticks of carrots and celery in a clear container in the fridge. Shred carrots or zucchini into casseroles or soup. Add chopped vegetables into pasta sauce or lasagna Enjoy a smoothie for breakfast or snack with ½ cup of frozen fruit, low-fat yogurt, and milk Make a vegetable omelette for breakfast (or dinner) Make it Easy! Families that have vegetables and fruits around, eat more of them. Keep a bowl of fruit on the table and some cut-up sticks of carrots and celery in a clear container in the fridge. Shred carrots or zucchini into casseroles or soup. Add chopped vegetables into pasta sauce or lasagna Enjoy a smoothie for breakfast or snack with ½ cup of frozen fruit, low-fat yogurt, and milk Make a vegetable omelette for breakfast (or dinner) Be Budget Wise! Buy vegetables and fruits that are in season as much as you can. They are cheaper than those that are out of season Frozen and canned vegetables and fruit are healthy choices. Buy fruit without syrup or drain it off and rinse the salt off canned vegetables Stock up on frozen or canned produce when it is on sale (if you have storage space) Check flyers to see which produce is on sale for the week. Plan your meals around this produce Be Budget Wise! Buy vegetables and fruits that are in season as much as you can. They are cheaper than those that are out of season Frozen and canned vegetables and fruit are healthy choices. Buy fruit without syrup or drain it off and rinse the salt off canned vegetables Stock up on frozen or canned produce when it is on sale (if you have storage space) Check flyers to see which produce is on sale for the week. Plan your meals around this produceExtra…Extra! Receive an extra ballot for the draw when you: 1. Visit a vendor on the “Buy Local! Buy Fresh!” map 2. Visit a local Farmers’ Market 3. Try a new vegetable or fruit recipe 4. Eat a dark green and orange vegetable in one day  Visit: our blog and Facebook page for information on different vendors and Farmers’ Markets in Chatham-Kent  Visit: for information on different vendorsExtra…Extra! Receive an extra ballot for the draw when you: 1. Visit a vendor on the “Buy Local! Buy Fresh!” map 2. Visit a local Farmers’ Market 3. Try a new vegetable or fruit recipe 4. Eat a dark green and orange vegetable in one day  Visit: our blog and Facebook page for information on different vendors and Farmers’ Markets in Chatham-Kent  Visit: for information on different vendors