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The easy way to get your 5 to 10 a day

vegetables Canada's Food Guide to Healthy Eating recommends Canadians consume 5 to 10 servings of vegetables and fruits every day. With busy schedules and not a lot of time to prepare meals, some people struggle to fit the required amount into their daily diets. Here are some tips to make eating the required servings of vegetables and fruits easier courtesy of the Tropicana Veggies brand:

• Take 30 minutes, once a week to chop and wash your favourite vegetables, such as carrots, celery or green peppers. Store in plastic containers filled with water in your fridge. These vegetables can be used all week as snacks to munch on during the day or to include in salads or side dishes.

• Buy your favourite fruits and make a fruit salad. It can be stored in the fridge for several days. Use fruits such as melons, apples, grapes and orange slices. Fruit salad is enjoyable with breakfast or as a dessert after dinner.

• At lunch or dinner drink a vegetable cocktail with your meal. Cocktails like Tropicana Veggies help to fill you up and are a tasty, nutritious way to include more vegetables in your diet. One 250 mL serving of Tropicana Veggies cocktail contains 2 of the 5-10 daily servings of vegetables and fruits recommended by Canada's Food Guide to Healthy Eating and is only 60 calories per serving.

• Add vegetables, such as cucumber, tomatoes or lettuce, to your sandwiches. The vegetables not only add some crunch and flavour to your sandwich, but also a serving of vegetables to your diet.

• Pick up a new fruit or veggie every time you visit the grocery store. Variety will decrease boredom.

• Toss fruit into your green salad for extra flavor, variety, color, and crunch.

• Think frozen. Frozen fruits and vegetables are just as healthy as fresh, and they're ready when you need them.

• Save time with pre-cut vegetables and salad mixes.

• Keep an easy-to-grab, pre-washed bowl of fruit on the counter.- News Canada

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