It's easy to include fruits and veggies in every meal and snack. Look at some of the options below!
Don’t forget to include them when you travel, exercise, or when you are on the go.
| Meals | Serving | Fruits | Serving | Vegetables (with servings) |
|---|---|---|---|---|
| Breakfast |
½ 1 1 ½ cup (125 mL) ½ cup (125 mL) ¼ cup (50 mL) ½ cup (125 mL) ½ cup (125 mL) |
grapefruit banana orange blueberries 100% fruit juice raisins cut up fruit (in yogourt) cut up fruit (for smoothie) |
½ cup (125 mL) | chopped veggies in an omelet |
| Morning Snack |
1 ½ 1 ½ cup (125 mL) ½ cup (125 mL) ½ cup (125 mL) |
pear mango apple honeydew cantaloupe pineapple cubes |
½ cup (125 mL) ½ cup (125 mL) 1 |
carrots and celery sticks vegetable juice |
| Lunch |
½ cup (125 mL) ½ cup (125 mL) ½ cup (125 mL) ¼ cup (50 mL) ½ avocat |
apple sauce fruit cup (in fruit juice) 100% fruit juice dried fruit avocado slices in a sandwich |
1 cup (250 mL) ½ cup (125 mL) ½ cup (125 mL) ½ cup (125 mL) 1 cup (250 mL) ½ cup (125 mL) 1 cup (250 mL) 1 tomato ½ cup (125 mL) ½ cup (125 mL) 1 cup (250 mL) ½ cup (125 mL) |
spinach for salad broccoli sliced red pepper grape tomatoes lettuce for salad vegetable cocktail squash soup tomato slices tomato sauce on pasta mushrooms in salad coleslaw sliced cucumbers in a sandwich raw vegetables for a dip |
| Desert | 1 | fresh fruit | ||
| Snack |
1 1 6 20 2 slices ½ cup (125 mL) 1 1 ¼ cup (50 mL) |
fresh fruit dried 100% fruit bar strawberries grapes apple - quartered watermelon plum kiwi dried fruit (with cheese) |
10 1 ½ cup (125 mL) ½ cup (125 mL) |
baby carrots fruit juice popsicle cut-up vegetables cucumber slices |
| Dinner |
½ cup (125 mL) ½ cup (125 mL) ½ cup (125 mL) 6 spears 1 1 cup (250 mL) ½ cup (125 mL) ½ cup (125 mL) 1 cup (250 mL) ½ 1 ear ½ cup (125 mL) ½ cup (125 mL) ½ cup (125 mL) ½ cup (125 mL) |
broccoli cauliflower zucchini asparagus potato (medium) lettuce frozen vegetables (peas, beans) cooked vegetables vegetable soup sweet potato corn on the cob canned green beans grilled vegetables mashed carrots and turnip raw vegetables on vegetarian pizza |
||
| Dessert |
½ cup (125 mL) ½ cup (125 mL) 1 cup (250 mL) 1 cup (250 mL) 1 1 cup (125 mL) |
fresh fruit salad fruit for chocolate fondue fruit cobbler (berries, apple or peach) fruit kabobs baked apple fruit soup (watermelon or strawberry) |
||
| After Working Out |
1 ½ cup (125 mL) ½ cup (125 mL) 1 |
apple 100% fruit juice fruit (for smoothie) banana |
||
| Eating Out | ½ cup (125 mL) | fresh fruit salad |
1 cup (250 mL) ½ cup (125 mL) 1 cup (250 mL) ½ cup (125 mL) ½ cup (125 mL) ½ cup (125 mL) |
salad on the side raw vegetables vegetable salad extra veggies instead of condiments grilled vegetables cauliflower and peppers |
| On The Road |
1 1 ½ cup (125 mL) 1 ¼ cup (50 mL) |
fresh fruit such as an apple, pear or banana dried 100% fruit bars fruit cup (in fruit juice) mandarin oranges or clementines dried fruit like apricots or raisins |
½ cup (125 mL) | cut up carrots, celery and peppers with dip |
