Vegetables + Fruit

The foods we eat most often play an important role in our health now and in the future.

Eating and enjoying fruits and vegetables nourishes our bodies and helps us feel good. Our body uses the nutrients in these foods to grow, heal, and make energy we can use to work and play.

Foods like fruits and vegetables also bring people together. We share meals, tend to gardens, and buy and sell fruits and vegetables throughout our communities. Keep these ideas in mind the next time you’re able to eat, connect, or enjoy fruits and vegetables.

Vary your veggies.

• Look for recipes that use vegetables in different ways. Consider steamed broccoli, roasted broccoli, and raw broccoli. Each has its own taste and texture. Explore different recipes to find what is most appealing to you and your family.
• Eat in color. Do you pack the same thing for lunch every day? Does your plate usually have yellow or green produce? A mix of colorful foods helps ensure we are eating a variety of nutrients and that our meals and snacks are visually appealing and appetizing.
• Canned or frozen vegetables can be a lifesaver. These options last longer than fresh for busy weeks when you don’t have as much time to cook. Opt for low-sodium canned vegetables when you can.

Focus on whole fruits.

• Whole fruit means any fresh, frozen, canned, or dried fruits.
• Choose whole fruits over 100% fruit juice most of the time.
• Frozen and canned fruits can take no time to prepare. Look for fruit packed in 100% juice or water.
• If you’re buying juice, look for “100% fruit juice” on the label. Many fruit drinks have little or no actual fruit juice but do have many more added sugars.