More Veggies, More Fruit! Developed by Vanessa Young, RD | Regional Nutritionist

Broc chop warm up!

Take a Guess: How many people get enough vegetables and fruit each day in Newfoundland? A) Almost everyone B) Way more than half C) Way less than half

What’s the big deal? Eating lots of veggies and fruit will help keep you from getting sick! Veggies and fruit keep your body healthy.

What else? Veggies and fruit give you a whole bunch of nutrients! –Fibre –Vitamins –Minerals –Antioxidants –Phytochemicals

Veggie and Fruit Variety:

Ways to get more veggies and fruit Have a fruity breakfast! Energize with fruit or veggie snacks Ask for extra!

Yummy recess: Pack grapes, a pear, or applesauce for recess/snacks - they’re portable delights! Try a salad for lunch or supper –spinach, chopped veggies, shredded cheese, nuts, and fruit! Ways to get more veggies and fruit

Want something sweet?

Sip a smoothie! Make a cool refreshing drink from yogurt, fruit, and milk….try a green “monster” smoothie with added spinach! Ways to get more veggies and fruit

Dare to try a new veggie! Pick out a new one next time you’re at the grocery store with an adult. Ways to get more veggies and fruit

Weird fact:

Delicious toppings: Ask for lots of veggie toppings on pizza, sandwiches, wraps, burgers, and other things that come with veggies. Ways to get more veggies and fruit

Mmmmarvelous muffins. Bake fruit-filled muffins. Veggeis can go in too! Try carrot, zucchini, or pumpkin. Ways to get more veggies and fruit Sweet potato fries - Ask for an adult’s help to try sweet potato ‘fries’ by slicing a sweet potato and baking in the oven with a drizzle of olive oil and spices.

Ways to get more veggies and fruit Delightful dipping. Get some dip and have fun dipping your favorite veggies and new ones too! –Baby carrots –Cucumber –Pepper slices –Celery –Snow peas/snap peas –Mushrooms –Cherry or grape tomatoes –Cauliflower –Broccoli –Radishes

Use Canada’s Food Guide

Vegetables and Fruit One Food Guide serving = ½ cup 1 cup ½ cup 1 medium ¼ cup

What did you eat yesterday? Breakfast: Lunch: Supper: Snack(s):

21 The Ideal Plate

Did you know? In order to get the number of servings of vegetables and fruit that the Food Guide recommends, you need to have at least 1 veggie or fruit at each meal and snack.

Canada’s Food Guide says… You should eat at least one _______ and one _______ vegetable each day? A) Purple, dark green B) Large, small C) Yellow, orange D) Dark green, orange

Chew more often than you sip! Eating fruit is better than drinking juice because you get more fibre!