Vegetables
• Good source of vitamins A and C, folate,iron, magnesium
• Low in saturated and trans fat, very high in fiber
• Choose a rainbow of colors, especially dark green and deep orange
• One serving = 1/2 cup cooked vegetables, 1
cup of leafy salad greens, small glass of
100% vegetable juice

 

Fruits
• Good source of vitamins A C and High in Potassium
•Low in saturated and trans fat and very high in fiber
•Whole and sliced fruits have more fiber than juice and are better choices
• One serving = 1/2 cup chopped, cooked, or canned fruit; 1 medium apple, banana, or orange; a small glass of 100% fruit juice

•Apples contain a natural antiseptic (malic acid) that helps keep your breath fresh
•Most raw fruit and vegetables contain no fat
•A banana plant is really a giant herb
•One tomato gives us 80% of the vitamin C we need each day for healthy gums, muscles and skin
•Potatoes turn green if exposed to the sun
 
•Eating too many carrots can turn your skin yellow!
•Celery belongs to the parsley family
•Broccoli and cauliflower is a mass of tight flowers
•Red capsicums have at least seven times more vitamin A than green capsicums
 
•Eating enough fruit and vegetables that are rich in vitamin C, vitamin A and vegetables from the cruciferous family such as cauliflower, broccoli, Brussels spouts and cabbage may help to prevent some forms of cancer
•Green beans, cabbage, cauliflower, celery, cucumber, lettuce, zucchini, onion, pumpkin, tomatoes are packed with vitamins and minerals but contain more than 90% water!
 •You would need to process more than three apples to make just one glass of apple juice. Since there is no fibre in fruit juice it does not fill you up as much as fresh fruit does. Eat fresh fruit – it has more fibre, vitamins and minerals
 •Eating fruit and vegetables with each meal helps to prevent constipation, overweight or obesity