Heart&Stroke Health Check^TM Program

Tip #1: Eat at least one dark green and one orange vegetable each day

All fresh vegetables and fruit are good choices, but some, like dark green and dark orange vegetables are rich in folate and vitamin A  (or beta-carotene) – two nutrients that we may not get enough of.  

Dark green vegetables, important sources of folate, include:

• Arugula
• Asparagus
• Broccoli
• Brussels sprouts
• Collards
• Fresh parsley
• Green peas, mustard greens
• Romaine lettuce
• Spinach 

Dark orange vegetables, important sources of beta-carotene (converted in the body to vitamin A) include:

• Carrots
• Sweet potatoes
• Pumpkin
• Orange-coloured squash

Some dark orange fruits like apricots, cantaloupe, mango and papaya are also good sources of beta-carotene and can be substituted for the dark orange vegetables. 

Tip #2: Choose vegetables and fruit prepared with little or no added fat, sugar or salt. 

Plain frozen or canned vegetables or fruit are usually better choices than ones served seasoned or in sauces.
Most vegetables and fruit are naturally low in fat and sodium, but depending on how they are prepared, they can become a high source of these nutrients. To help keep fat and sodium levels down:

• Enjoy vegetables steamed, baked and stir-fried rather than breaded, fried  or served with sauces.
• Use fresh or dried herbs, spices, flavoured vinegars, lemon juice or a small amount of unsaturated oil (like olive or canola) to enhance the flavour of cooked vegetables.
• Use small amounts of salad dressing or lemon juice to dress up a salad.

While canned and frozen vegetables and fruit can be healthy options, it depends on which ones you choose. To help reduce sodium and sugar:

• Rinse canned vegetables in water before cooking.
• If purchasing canned fruit, choose ones packed in light syrup or fruit juice.
• Look for products with the Health Check symbol– see How can Health Check help below.

Tip #3: Have vegetables and fruit more often than juice.

Vegetables and fruit have more fibre than juice, so we should have more of these.  The fibre helps make us feel full and more satisfied, and this may help with weight management. Canada’s Food Guide suggests ½ cup (125mL) of 100% vegetable or fruit juice as one serving.