Health Canada
Symbol of the Government of Canada

Common menu bar links

Help the Government of Canada organize its website! Complete an anonymous 5-minute questionnaire. Start now.
Food and Nutrition

Vegetables and Fruit

Canada's Food Guide

Did you know that vegetables and fruit make up the largest arc of Canada's Food Guide rainbow? A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer. Eating lots of vegetables and fruit regularly may also lower your risk for heart disease.

Having at least one vegetable or fruit at every meal and as a snack will help you get the amount of vegetables and fruit you need each day. Explore the variety of colours, tastes and textures this food group offers.

To eat well start by following these easy tips from Canada's Food Guide:

  • Eat at least one dark green and one orange vegetable each day.
  • Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.
  • Go for orange vegetables such as carrots, sweet potatoes, and winter squash.

  • Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
  • Enjoy vegetables steamed, baked or stir-fried instead of deep fried.

  • Have vegetables and fruit more often than juice.

Learn More About: