Eating more fruits and vegetables

A healthy diet includes lots of fruits and vegetables.

Fill half your plate with fruits and veggies.

To make sure you get your daily fill of fruits and veggies, make sure to fill half your plate with them at mealtimes or think about portions.

You should eat 5 to 10 portions of fruits and vegetables every day. One portion roughly equals to:

1/2 cup of fresh, frozen, or canned vegetables
1 cup of fresh leafy greens or 1/2 cup of cooked leafy greens
1 whole fruit or 1/2 cup of fresh, frozen, or canned fruit

Eat fruits of different colours, especially those that are dark green or orange.

Good fruits to eat according to our nutritionist Linda Montpetit

Broccoli

Broccoli is best eaten when it’s a bit crunchy so you can appreciate its unique taste and get the most out of its high nutritional value. It’s packed with nutrients that can help prevent certain types of cancer.

Avocado

Thanks to its fibre and healthy fat content, avocado contributes to cardiovascular health. Make the most of its benefits daily by adding a few avocado pieces to your smoothies. Plus, it will make them even richer and creamier! You can also savour this fruit as a dessert in an avocado-based chocolate mousse.

Pineapple

Pineapple contains a significant dose of vitamin C and of an antioxidant involved in proper immune system function and cell protection.

Lettuce

Give your lettuce a new lease on life by cooking it up in soup with other green vegetables: broccoli, asparagus, leek, etc.

Spinach

Baby spinach will add a blast of vitamins to all your smoothies, without altering their taste. Win-win!

Tomato

Rich in vitamins and antioxidant, tomato help lower your risk of developing some types of cancer, especially when they’re cooked. Beyond sandwiches and pasta, tomato is great stuffed with quinoa and cheese, as an accompaniment to grilled skewers and meat!

Mango

As an appetizer or a main dish, black bean-mango quesadillas are an excellent sweet-and-savoury option that will leave everyone feeling satisfied! As an added bonus, the vitamin C in the mango will help your body absorb the iron in the black beans.

Lime

Lime contains a good dose of vitamin C as well as antioxidants and is delicious on salads, with diced avocado and orange segments. You can also use lime zest on your grilled dishes, vegetables, and sliced fruit.

Raspberry

Raspberry, combined with dark chocolate, is a significant sources of fibre, antioxidant substances and many other nutrients. What’s more, the vitamin C in raspberries makes it easier to absorb the iron contained in dark chocolate. A decadent duo!

Grapefruit

Use grapefruit in your salads, vinaigrettes and sauces. It pairs well with avocado and shrimp and is rich in vitamin C!

Pear

Pears add a deliciously sweet note to sandwiches and salads. They are ideal as stuffing in a pork tenderloin, they can replace apples in any muffin, cookie and crumble recipe. And they pair well with ginger and lime in compote or sorbet.

Tips for eating more

Grilled fruits

For a fun twist, add chunks of pineapple, banana, pears and peaches to skewers, baste with a marinade of olive oil and maple syrup. Grill over a hot flame, sprinkle the skewers with toasted sesame seeds and serve with vanilla Greek yogurt.

Healthy Bowls That Will Bowl You Over!

Healthy bowls are not only easy to put together, they're also brimming essential nutrients. Create a healthy bowl using your favourite grains, proteins, vegetables and dressings for a unique meal you'll love!

Winter salads

This winter, let salads be a source of comfort food to help you face the cold temperatures. Seasonal vegetables, satisfying meats and legumes, warm vinaigrettes... Fill up on inspiration while you wait for spring!

Summer salad

There’s nothing better than a summer salad for a fresh and easy meal! All you need are crisp greens, seasonal vegetables like cooked asparagus or radishes, a handful of nuts and some homemade dressing. Top this off with a source of protein, such as chicken, grilled tofu, eggs, legumes or leftover fish.

Recipes made with lots of vegetables and recommended by our nutritionist, Linda Montpetit

Zucchini with Tomato Stuffing au Gratin

45 min

Crunchy Fennel and Arugula Salad

20 min

Chickpea, Basmati Rice and La Belle-Mère Soup Meal

35 min

Chocolate Mousse with Avocados

21 min

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Eating more fruits and vegetables

A healthy diet includes lots of fruits and vegetables.