Alberta Fruit Availability: Each month brings the availability of a different fruit or vegetable in Alberta. Remember, it varies on location, varieties planted, and weather conditions, so always call the farm before the earliest date below so you don't miss the season!

The Canadian Cancer Society recommends that you eat well!

According to the Canadian Cancer Society, research shows that 30 to 35% of all cancers can be prevented by eating well, being active and maintaining a healthy body weight.

The key to eating well and maintaining a healthy weight is to focus on what you add to your life, not what you take away. It’s easier to add healthy foods each day rather than take away foods that you enjoy.

Reach for vegetables and fruit

Choose 5 to 10 servings of vegetables and fruit every day

The most important thing you can do to improve your diet is to eat 5 to 10 servings of vegetables and fruit each day.

Vegetables and fruit are:

• excellent sources of vitamins and minerals
• high in fibre (to keep your digestive system healthy)
• low in fat and calories

A diet that includes a variety of vegetables and fruit instead of higher fat, higher calorie foods can help you achieve and maintain a healthy weight. People who are overweight are at greater risk for cancer and other health problems such as diabetes, heart disease and stroke.

Vegetables and fruit help protect against cancer

Eating a diet rich in vegetables and fruit supplies your body with a whole range of cancer-fighting compounds such as phytochemicals and antioxidants.

What is a serving? What does it look like?

• A medium-size piece of vegetable or fruit: tennis ball
• 250 mL (1 cup) salad: fist
• 125 mL (1/2 cup) raw, cooked, frozen or canned vegetables or fruit: computer mouse
• 125 mL (1/2 cup) fruit or vegetable juice: small juice glass (3 shot glasses)
• 50 mL (1/4 cup) dried fruit: golf ball

*Fruit candies, vegetable chips and fruit jams or spreads do not count as a serving.

Have vegetables and fruit more often than juice

Eating a vegetable or fruit gives your body more fibre than juice. You’re also likely to feel fuller and be better able to maintain a healthy weight by choosing vegetables and fruit.

If you do reach for juice, check that the label says 100% juice. Fruit drinks, cocktails and punches do not count as real fruit juice because they usually contain only a small amount of real fruit or vegetable juice along with sugar and water.

Pesticides on vegetables and fruit and the risk of cancer

In Canada, the vegetables and fruit you buy are regulated and monitored by the Canadian Food Inspection Agency. Less than 4% of all vegetables and fruit contain pesticide residue above Canada’s maximum limit. If laboratory tests indicate that action is required, the Canadian Food Inspection Agency will investigate. If needed, they will recall the food from the market.

The benefits of eating more vegetables and fruit far outweigh the risks from pesticides. To clean your vegetables and fruit:

• Wash them well under clean, running tap water. Rinse packaged and prepared produce even it it’s marked pre-washed.
• Throw away outer leaves of cabbage, lettuce and other leafy vegetables.
• Scrub well and peel them. Unfortunately, peeling vegetables and fruit (such as potatoes and apples) may also reduce the amount of nutrients and fibre.

Tips to get your 5 to 10 a day

• Prepare a shopping list that includes a variety of fresh, frozen and canned vegetables and fruit. When fresh vegetables and fruit are not in season choose frozen, canned or dried. This is an easy way to increase the quantity and variety of vegetables and fruit you eat. It’s economical too.
• Choose unsweetened frozen fruit or canned fruit packed in juice. Some frozen vegetables come with sauces that add fat. Read the nutrition labels to see if they are a healthy fat choice.
• Buy packages of pre-cut carrots, peppers, leafy greens or mixed fruit to make life a little easier if you’re rushing to make lunches each morning.
• Visit a farm or farmers’ market and buy fresh-picked vegetables and fruit.
• Have a glass of unsweetened 100% fruit juice and a sliced banana with your cereal at breakfast.
• Liven up the food you eat with crunch and colour. Put tomatoes and cucumber in sandwiches, berries in yogurt and cereal, or extra vegetables in pasta, rice, stir-fries and soups.
• Add a side salad at lunch. Pack cut vegetable sticks with a low-fat dip.
• Eat a pear or a handful of dried fruit, like apricots or raisins, for an afternoon snack.
• Use peaches, mangoes or berries in smoothies.
• Cooking at home
• Plan menus that include at least one vegetable or fruit with every meal.
• Add kale, spinach, cabbage or frozen vegetables to your homemade or canned soup during the last few minutes of cooking.
• Make a salad with cabbage, broccoli, bean sprouts or green beans for a change from lettuce.
• Try sweet potato for a change from regular potatoes. Wash a sweet potato, poke with a fork and microwave on high for 5 to 10 minutes.
• Add diced sweet peppers, zucchini, mushrooms or any other favourite vegetable to scrambled eggs or omelettes.
• Boost the flavour of cooked vegetables by adding lemon juice, flavoured vinegars or your favourite herb.

Eating out

• Order at least one vegetable side dish, salad, juice or fruit.
• Choose meals that are planned around vegetables and fruit instead of meat. Try vegetable soups, stir-fries and curries as well as vegetable pasta dishes.
• Order a veggie pizza and try new toppings that you haven’t had before.
• Try veggie-based tapas for little bites that add up.
• If you go for dessert, choose one made with fresh fruit.

For more information visit: www.cancer.ca