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How Much Is "Enough Fruits and Vegetables per Day"?

Back to school and maybe back to healthy eating habits as well!
Here are some tips from the Eating Well with Canada's Food Guide to get off the hook without getting too confused!

Either because you are an athlete, a teenager growing or just because you want to have a fit body and a healthy skin, there are 3 rules to follow regarding fruits and vegetables:

  • Eat at least one dark-green vegetable and one orange vegetable on a daily basis.
  • Choose vegetables and fruits prepared with little or no fat, sugar or salt.
  • Consume vegetables and fruits rather than juices.

But maybe you don't always have the time to cook or a craving for elaborate meals. Feel free to eat fresh or frozen fruits and vegetables in smoothies. These drinks offer the advantage of combining the benefits of fruits and vegetables, dairy products, proteins, and also cereals (by adding, for example, quick oats).


"What's a right Food Guide serving? For a medium-sized vegetable or fresh fruit, 125 ml (1/2 cup) is an appropriate portion according to the Food Guide for Vegetables and Fruits. A Food Guide Serving is equivalent to 250 ml (1 cup) for raw green leafy vegetables and salads, and 1/2 cup (125 ml) for cooked leafy greens. This portion is also 60 ml (1/4 cup) of dried fruit. Juice Food Guide establishes 125 ml (1/2 cup) of fruit."


Are you looking for a good way to make children eat a variety of fruits and vegetables while having fun? List the idiomatic expressions that spotlight fruits, have the kids draw or mime them, taste them and vote for their favorites! You can also make them find fruit-related expressions: “Comparing apples and oranges…”, “The apple doesn’t fall from the tree…”, “My mom will go banana’s over this…”, etc.