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Vegetables and Fruit...The Invite Us Along! Campaign |
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Public Health and Community Health professionals play important roles in delivering nutrition messages to the public. The following information will support health promoters in integrating vegetable and fruit messaging into their pracice in order to help clients achieve healthy eating habits.
Why Promote Vegetables and Fruit?
- Studies show that eating 5 to 10 servings of vegetables and fruit every day can help prevent chronic diseases, including heart disease, Type 2 diabetes, stroke and some types of cancer.
- Studies indicate that the overall incidence of some types of cancers could be reduced by at least 20% if everyone ate 5 servings or more of vegetables and fruit each day.
- A recent survey estimates that 44% of men and 36% of women in Toronto are not eating the recommended minimum of 5 servings of vegetables and fruit per day.
It is important to deliver positive messages about healthy eating choices, rather than focus on telling people what foods they should not eat (negative messages). Encourage your clients to build meals and snacks around vegetables and fruit so that it is easier to achieve a healthy diet.
Key Messages:
- Different people need different amounts of food. Canada's Food Guide recommends a certain number of Food Guide Servings each day from the Vegetables and Fruit food group depending on your age and gender.
| Age |
# of Food Guide Servings of Vegetables and Fruit |
| Toddlers 2-3 years |
4 |
| Children 4-8 years |
5 |
| Youth 9-13 years |
6 |
| Teens (females) 14-18 years |
7 |
| Teens (male) 14-18 years |
8 |
| Adults (females) 19-50 years |
7-8 |
| Adults (males) 19-50 years |
8-10 |
| Adults (females) 51 years and older |
7 |
| Adults (males) 51 years and older |
7 |
- One Food Guide Serving is equal to:
- 1 medium sized vegetable or fruit
- 125 mL (1/2 cup) fresh, frozen or canned vegetables or fruit
- 125 mL (1/2 cup) 100% fruit or vegetable juice
- 50 mL (1/4 cup) dried fruit
- 250 mL (1 cup) leafy vegetables
- 125 mL (1/2 cup) cooked leafy vegetables
- 125 mL (1/2 cup) tomato sauce
- Remember that 1 cup looks like a baseball or fist and 1/2 cup looks like a half a baseball or a rounded handful.
- Choose a variety of colorful vegetables and fruit - try something you have not tried before
- Choose one dark green and one orange vegetable each day. You can also eat an orange fruit in place of an orange vegetable
- Choose vegetables and fruit prepared with little or no added fat, sugar or salt
- Have vegetables and fruit more often than juice
- Frozen, canned and dried vegetables and fruit are nutritious alternatives to fresh
- Buy locally grown vegetables and fruit in season for the best value and taste
- Always invite vegetables and fruit along... in your bag, at your desk, in your lunch and when on the go
Health-Promoting Compounds in Vegetables and Fruit
Antioxidants: Beta-carotene and vitamin C are antioxidants, meaning "against oxygen". They oppose harmful forms of oxygen that result from normal body processes. Antioxidants help to prevent cancer, heart disease, cataracts and help improve immunity.
Folate: Folate is an important vitamin, especially for women during early pregnancy. It reduces the risk of neural tube defects, heart disease and osteoporosis.
Fibre: Fibre helps prevent constipation and bowel diseases, and helps to maintain healthy blood sugar and cholesterol levels.
Phytochemicals: Over 40 000 natural plant compounds help prevent diseases, including cancer, heart disease and stroke; they also promote eye health and may even help to slow down aging.
A healthy diet is low in saturated and trans fats, high in fibre and antioxidants, and emphasizes whole grains, legumes, vegetables and fruit.
Our Initiatives and Products:
You can help promote the following tools and resources with your clients:
- Newsletters that share creative and practical ways for adults and kids to eat more vegetables and fruit, including easy recipes
- Poster and tear-off sheets with tips and a recipe
- Website with articles, tips and recipes
- Promotional items including grocery pads and magnets
- Customized displays
- E-mail address for consumers to share tips and recipes
You can also promote the following initiatives with your clients and partner agencies:
- Colour It Up.Go for More Vegetables and Fruit
A group program that gives women additional skills and information to increase their family's vegetable and fruit intake
- Our Healthy Eating Policy can be adapted for use by other organizations and agencies
Contact us for more Information
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