Increasing Your Veggies!!

Canada’s Food Guide recommends that we get the majority of our daily food intake from the “Vegetable and Fruit” food group. The recommended amounts change for the different age groups and for gender, so make sure you check out “Eating Well With Canada’s Food Guide” to determine how much you should be eating.

Most of us find it much easier to eat fruits throughout the day than we do vegetables. In actuality the food group “Vegetables and Fruit” recently changed with vegetables listed first to indicate that the majority servings should be vegetables.

Here are some easy ways you can add vegetables to your family’s meals:

Soups and stews are an easy way to add a variety of veggies to your meal

– Casseroles are always a great mixture of the different food groups and you can add extra flavors by adding more vegetables

Pasta sauces are great with some added peppers, onions, mushrooms, broccoli and carrots

Raw vegetables with dipping sauce for a snack

Side salads are a great addition to any meal. Choose a mixed green or garden salad for more nutrition and less calories

Grilled veggies are also a great addition to any side. Choose your favorite veggies, add some olive oil and spices and grill in the oven or on the BBQ


Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

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