Vegetables and fruit are essential for good health. Moreover, some of their components can help prevent certain diseases, such as cancer, diabetes, and cardiovascular diseases. Indeed, they contain vitamins, minerals, antioxidants, and fiber as well as being low in fat. It is better to choose those with the brightest colors, such as green, orange, or dark green (e.g. spinach, bell peppers, broccoli, romaine, leaf lettuce, berries, and cranberries), because they are higher in nutrients.
Whether fresh, frozen, or canned, vegetables and fruit are excellent dietary choices. Canned vegetables and fruit should be rinsed, however, to remove their surplus sugar and salt. Preference should be given to fresh vegetables and fruit, when in season, because they contain more vitamins and minerals. During the winter, however, frozen vegetables are a wise alternative to fresh produce, since they are less expensive and sometimes of even higher quality.
Getting the Most Out of the Recommendations in Canada's Food Guide
- Every day, you should eat at least one dark-green and one orange vegetable.
- Enjoy vegetables and fruit prepared with little or no added fat, sugar, or salt.
- Have vegetables and fruit more often than juice.