Collaborating with key partners that include the Heart and Stroke Foundation of Canada’s Health Check™ Program and the Canadian Cancer Society, CPMA works to promote the importance of eating the recommended servings of fruits and vegetables each day.
Canada's Food Guide recommends that Canadians eat at least one dark green and one orange vegetable each day. Choose dark green vegetables such as broccoli, romaine lettuce, and spinach and orange vegetables such as carrots, sweet potatoes, and winter squash.
Canada's Food Guide also recommends that Canadians eat 5 to 10 servings of fruits and vegetables each day (children under the age of 3 should have 4 servings per day). Eating the recommended number of servings of fruits and vegetables every day is easier than you think.
How big is one serving?
125 mL (½ cup) fresh fruits or vegetables
250 mL (1 cup) raw leafy veggies or salad
125 mL (½ cup) 100% juice
1 fruit
| One serving of fruit can be: | One serving of vegetable can be: |
- 1 medium banana
- 6 strawberries
- 1 plum
- grapes
- 1 medium apple
- 1 medium peach
- ½ cup (125 mL) of 100% orange or other 100% fruit juice
| - ½ cup (125 mL) broccoli florets
- baby carrots
- 1 roma tomato
- ½ cup (125 mL) tomato juice
- ½ of a baked sweet potato
- 1 ear of corn
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For more information and detailed servings guides, visit Fruits and Veggies – Mix it up!™ or Canada's Food Guide.