Nutrition · Parenting · Pregnancy

Have more veggies and fruit daily to enjoy better health!

heart shape by various vegetables and fruits

They say ‘an apple a day keeps the doctor away’.  They were right.  But, how many veggies and fruits a day?

It is recommended that pregnant and breastfeeding women eat about 7-9 servings of vegetables and fruits a day, where one serving of vegetables is about ½ cup, and one serving of fruit is about a small to medium sized fruit.

Why is it a good idea to include veggies and fruit daily?

  1. Help you have a healthier weight.
  2. Boost your immune system.
  3. Help you have a healthier blood pressure
  4. Decrease your risk of type 2 diabetes
  5. Decrease your risk of heart disease
  6. Decrease your risk of cancer
  7. The crunching and chewing action of veggies and fruits are great for your teeth.

What nutrients can you get from eating vegetables and fruits, and how does your body benefit?

  1. Vitamins:
  • Vitamin A for healthy immune system, from eating the food sources: carrots, and cantaloupe
  • B vitamins to help you get energy from food, from cauliflower and blackberries
  • Vitamin C for a strong immune system, from grapefruit and tomatoes
  • Vitamin D to boost absorption of calcium, for strong bones, from mushrooms
  • Vitamin E to help with wound healing, from sweet potato and avocado
  1. Minerals:
  • Calcium for healthy bones and teeth, from bok choy and dates
  • Iron for healthy blood, from dried fruit and beets
  • Magnesium for healthy muscles and nerves, from spinach and raspberries
  • Potassium, for healthy muscle contraction, from bananas and squash
  • Zinc, to help make proteins and DNA, from pomegranates and brussel sprouts
  1. Fibre:

Choose veggies & fruits in your day, to decrease your risk of disease, get more nutrients to help your body work better, and enjoy more of what life has to offer!

Have more questions about vegetables and fruits? Speak directly with a health professional on eChat or call (416) 338-7600.

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