Mix It Up »
Simple Meal Preparation
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Make an extra batch of vegetable soup or casserole for the freezer. It's easy to defrost, re-heat and serve.
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Replace half the meat you would use in a recipe with vegetables or beans to help reduce fat, increase fibre, and save you money.
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Eat at least 1 dark green and 1 orange vegetable each day.
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Prepare fruits and veggies with little or no added fat, sugar or salt.
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For kids, include at least one serving of fruits and veggies in every meal and snack.
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Instead of cakes or cookies try fresh fruit, sherbet, frozen fruit bars or 100% dried fruit bars.
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For breakfast, keep home-made lower fat muffins like banana or zucchini on hand. Add fruit purees, sliced fruit or berries to your breakfast cereals.
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Make your own trail mix with dried fruit and nuts. It makes a great snack on the go.
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Brighten up your green salad with fruits such as orange wedges, strawberries, mango or grapes and veggies of different colours.
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Add lots of veggies like sliced cucumbers or grated carrots to your sandwich.
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When you get home from the grocery store, wash, prepare, and refrigerate raw veggies that can then easily be added to soups, in lunch bags and to snacks.
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Adults should try to eat 1 to 2 fruits and veggies at every meal, plus snacks. You can also double up on servings of your favorites.
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For more meal preparation tips from the Heart and Stroke Foundation's Health Check™ program
