Fruits and Veggies - Fresh Canned Frozen

Fruit or Vegetable Juice

Eating well with Canada’s Food Guide recommends choosing vegetables and fruit, which includes fresh, frozen or canned, more often than juice to help maximize fibre intake. However, 100% fruit or vegetable juice is another option to help up your intake of vegetables and fruit.

  • Grab a glass and fill it with a ½ a cup of juice, which is one serving of vegetables or fruit.
  • Look for juice that is labeled 100% fruit or vegetable juice not drink or cocktail Many products contain fruit juice but aren’t 100% juice, so watch for products that say 100% juice.

Looking for a fun activity with the kids? Grab your favorite fruit and make your own fruit smoothie. You’ll know exactly what’s in it and it could be a great way to spend a rainy Saturday morning. Plus, you’ll get the added benefit of fibre.

For a fun and nutritious filled shake that the kids will love try adding the following:

1 whole banana
1 cup of fresh, frozen, or canned fruit (Berries and pineapple are great picks!)
¾ cup of vanilla or flavored yogurt

Add all these ingredients to a blender, blend and serve.

Check out our list of resources to find out more about vegetables and fruit, including how to read food labels, and more.


Quick Tip:

Start your day with a fruit. Include frozen berries in a smoothie or add them to cereal.