Mix It Up »
Healthy Eating
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When eating out at a restaurant, ask whether your entrée comes with a vegetable side dish. If not, make it a habit to order extra veggies on the side.
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Most fruits and veggies are low in fat. What's more, the fat found in olives and avocados is primarily the monounsaturated, healthier-for-your-heart kind.
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When you order pizza, ask for double the veggies and half the cheese.
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Look for the Heart and Stroke Foundation’s Heatlh Check™ symbol beside menu items in various restaurants to help you make a healthy choice. For a list of participating restaurants visit http://www.healthcheck.org/page/restaurant-finder
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Keep fruits and veggies in reach and in sight. Keep high calorie snack foods out of sight and out of reach.
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To preserve nutrients, cook vegetables quickly and only until they reach the 'tender but crisp' stage.
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Got a sweet tooth? Snack on fruits and veggies like apple slices, baby carrots or dried fruit instead of candy.
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Use cooking methods that require little or no liquid and help preserve the nutrients - microwaving, baking, steaming, and stir-frying.
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Eat a variety of fruits and veggies each day. Each fruit and veggie has its own unique mix of nutrients such as vitamins, minerals and fibre that may help reduce the risk of some types of cancer.
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Are you getting enough iron in your diet? Many women and children don't. Prune juice contains more iron than any other juice. Dried fruits, like raisins and apricots, are also good sources of iron.
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Become famous for the wonderful veggie and fruit trays you bring to parties and family dinners.
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Add crisp, crunchy veggies and tangy mustard spread to your sandwiches instead of high fat spreads. More nutrition, less fat, great taste!
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Supplement your take-out dinner with fruits and veggies from home.
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Microwaved veggies are always fast and easy. Try adding low fat sour cream or buttermilk to mashed potatoes.
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Got the munchies? Snack on washed veggies like crisp beans or crunchy celery while you prepare dinner.
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To help reduce your risk of some types of cancer, eat a wide variety of brightly coloured fruits and veggies each day.
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For good health also include a variety of vegetables like broccoli, cauliflower, and cabbage, as well as onions and garlic in your diet.
