Choose to Boost Veggies and Fruit




Check out our Choose To Boost Veggies And Fruit promotional video that was created right here in the City of Temiskaming Shores and surrounding areas. Thank you to Drew Gauley and Good Gauley Productions! The video is also available in French!

 Theme 3: Choose to Boost Veggies and Fruit

This theme encouraged kids and families to make vegetables and fruit a part of every meal and snack. Canada's Food Guide recommends children aged 2-13 years old eat 4-6 servings of vegetables and fruit each day but we know kids and adults often fall short of this goal.


Download our Food Group Availability Chart and Fruit and Vegetable Intake Tracker

(Disponible en français ici - Groupes Alimentaires et Tableau)


Why should we choose to boost veggies and fruit? 

  • Vegetables and fruit contain amny nutrients that protect our health and fuel our bodies. Nutrients provided by vegetables and fruit include carbohydrates, vitamins A and C, postassium, magnesium and some B vitamins such as folate. 
  • Eating a diet rich in vegetables and fruit may reduce the risk of certain types of cancer and heart disease. This type of diet is also linked to healthy weights. 

Canada's Food Guide recommends that children:

  1. Eat a mix of different vegetables and fruit each day. Kids should eat at least one dark green (like broccoli, romaine lettuce, green peas and spinach) and one orange vegetable (like sweet potatoes, carrots and winter squash) each day.
  2. Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Vegetables that are steamed, baked or stir-fried are better choices than deep fried. 
  3. Have whole vegetables and fruit more often than juice. Fruit juice contains as much sugar (through from naturally occurring fruit sugars rather than added sugar) and calories as soft drinks.


Fresh, frozen, canned or dried?

Frozen and canned vegetables are generally as nutritious as fresh. They can be an affordable way to get the recommended daily servings. 

Dried fruit is a nutritious choice. Look for varieties with no added sugar and salt. A food guide serving of dried fruit is 60 ml (1/4 cup). 

Look for frozen, canned and dried vegetables or fruit without any added salt or sugar.


How can families choose to boost veggies and fruit at home?

  • Expose children to a mix of different vegetables and fruit when they are young.
  • Children learn about food by watching others. Be a good role model by eating these foods often.
  • Plan meals around vegetables.
  • Kids are more likely to eat veggies and fruits when these foods are made available and accessible to them at home. 
  • Think vegetables and fruit at snack time. Have "grab and go" veggies and fruit ready for snacks. 
  • Studies with Ontario parents show that when families eat meals together, away from the television, children are 67% more likely to eat the recommended servings of vegetables and fruit. 
  • Think about starting a garden or getting involved in a community garden. 


For more information, check out the infographic below (disponible en français ici)