Eat Well by Vicki Edwards RD

“Eat at least one dark green and one orange vegetable each day.” That’s the recommendation on Canada’s Food Guide for everyone over the age of two.

Dark green vegetables are rich in folate, and orange vegetables are rich in carotenoids, which your body converts to vitamin A. Eat these foods each day to get adequate amounts of these nutrients.

While waiting for orange vegetables such as squash and pumpkin to come into season, you can substitute orange fruit such as apricots, peaches and cantaloupes which are also rich in carotenoids.

To increase your servings of locally grown dark green and orange vegetables and fruit: Experiment with recipes that call for different leafy greens such as beet greens, chard, chicory, collards and kale.
Make a salad with spinach instead of iceberg lettuce.
Barbecue a mix of snow peas, broccoli, and red peppers.
Grate carrots and mix with a light mayonnaise and raisins for a delicious salad.
Use peaches to make a salsa to serve with your grilled
chicken or pork. Recipe found at
Vicki is a Registered Dietitian with Hamilton Public Health Services

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