• Five servings of health per day


    fruit and healthy skinDietary recommendations tell us we need to consume 3-5 servings of vegetables and 2-4 servings of fruit in a day. They may be fresh, frozen, canned, pureed or juiced. This estimation is all part of the USDA (United States Department of Agriculture) Food Pyramid that is the fundamental reference in today’s diet.

    The pyramid offers general guidelines for a healthy, varied diet that also includes necessary groups like diary, meat and fats. Fresh produce is “the base” of the pyramid and we all know the benefits: low in calories, high in nutrients, suitable for all ages and for all diet types.

    But 5 to 9 servings may look daunting and we’re almost sure we’re not able to eat that much during a day. Piling the plate with fruits and vegetables and skipping other essential food groups is not a long-term solution either. At a closer look you’ll see this is not that hard.



    SO WHAT IS A SERVING? Before making your veggie plan for the week, consider Canada’s Food Guide, where one serving of vegetables and fruit is the equivalent of:

    125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice, or
    250 mL (1 cup) leafy raw vegetables or salad, or
    1 piece of fruit

    Specifically, for the minimum recommended, you can have 2 apples and 2 carrots and 1 tomato (or their equivalents) a day. It doesn’t look that scary now, does it?

    For other suggestions and the serving sizes of grain products, diary and meat check out Health Canada’s website: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

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