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Helping Newcomers Move and Settle in Canada.

Add Vegetables and Fruit to Your Cart More Often

Both fresh and processed vegetables and fruit are sources of vitamins, minerals and fibre. Choosing different forms of vegetables and fruit adds variety to healthy eating and allows you to enjoy Canadian produce year-round.

The convenience of frozen and canned vegetables and fruit suits today’s busy lifestyles. Frozen vegetables are easy to use in a stir-fry with no washing, trimming or chopping required! Check the list of ingredients on prepared foods to see if vegetables and fruit are near the beginning of the list. (Ingredients are always listed by weight from most to least.) Also scan the food label to be sure additional ingredients you may not want are not listed, such as heavy syrups in canned fruit or sodium in sauces for vegetables.

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A healthy diet, rich in vegetables and fruit, can help reduce your risk of developing some types of cancer. Go for salads, broccoli, spinach, squash, sweet potatoes, carrots or cantaloupes.

Look for the Nutrition Facts table on frozen or canned vegetables and fruit for helpful information, such as the amount of fibre, vitamin A and vitamin C. Use the Nutrition Facts to help you make informed food choices. Food is one of life’s great pleasures, and enjoying food is part of healthy eating.

For more information on nutrition labelling and Canada’s Food Guide visit Health Canada online at: www.healthcanada.gc.ca/nutritionlabelling

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