VEGETABLE & FRUIT CHALLENGE!

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Add COLOUR to your plate with vegetables and fruit

Vegetables and fruit are delicious and nutritious! Vegetables and fruit:Can reduce your risk of chronic diseases, including heart disease and certain cancersCan help you to keep a healthy weightProvide us with lots of important nutrients such as fibre, folate, potassium, and vitamins A and C.

SERVINGSAim for 8 servings of vegetables and fruit everyday for 28 days to receive a ballot in our draw. This challenge is for people aged 14 and up. Men and women aged 14+ are recommended to have 7-10 servings of vegetables and fruit a day. Check a box for each serving of vegetable and fruit eaten.

Mon Tues Wed Thurs Fri Sat Sun

WEEK 1

WEEK 2

WEEK 3

WEEK 4

What is a Serving?• ½ cup of fresh, frozen or canned vegetables or fruit• 1 cup raw leafy greens, such as lettuce or spinach• 1 medium piece of fruit • ½ cup 100% pure fruit or vegetable juice

Starting on July 30th, 2012, join Chatham-Kent in the 28-Day Aim for 8 Challenge! Register by emailing aimfor8challenge@chatham-kent.ca or call 519-352-7270 ext. 2406 (leave name and number) for a chance to win a 1 year membership to Goodlife Fitness or an iPod Shuffle, made possible with community donations. Send completed form by September 7th, 2012 to the email above or drop it off at the health unit (435 Grand Ave P.O. Box 1136, Chatham ON) for your chance to win! All participants will receive an “Aim for 8” canvas bag for completing the challenge.

½ cup =

1 cup =

Tennis ball

Fist

box below for each time you visit a local vendor , try a new recipe or eat

your colours!

I visited a local vendor on the “Buy Local! Buy Fresh” map!

I visited a local Farmers’ Market!

I tried a new vegetable or fruit recipe!

I ate a dark green vegetable and orange vegetable today!

For delicious recipes and great tips go to www.foodland.gov.on.ca

Store Vegetables and Fruit…To Last!Rinse vegetables and fruit (except leafy greens) only when you are ready to use themLeafy greens will stay fresh longer if they are rinsed, wrapped in paper towel and then placed in a sealed plastic bag or container after purchaseKeep at room temperature until ripe, then refrigerate: apricots, avocados, kiwifruit, mangoes, melons, nectarines, papaya, peaches, pears, plums, tomatoesKeep at room temperature, best not in the refrigerator: bananas, garlic, onions (except green), mature potatoes, pumpkins, rutabagas, sweet potatoes, winter squash

Make it Fun!Try a new vegetable or fruit each weekTry a new recipe with your usual vegetable and fruitLet your children pick which vegetables and fruit to eatChildren need to be introduced to a new food over 10 times before they may try itMake your plate colourful by eating vegetables and fruits of different colours: dark green, orange, yellow, red, blue and purple

Make it Easy!Families that have vegetables and fruits around, eat more of them. Keep a bowl of fruit on the table and some cut-up sticks of carrots and celery in a clear container in the fridge.Shred carrots or zucchini into casseroles or soup. Add chopped vegetables into pasta sauce or lasagnaEnjoy a smoothie for breakfast or snack with ½ cup of frozen fruit, low-fat yogurt, and milkMake a vegetable omelette for breakfast (or dinner)

Be Budget Wise!Buy vegetables and fruits that are in season as much as you can. They are cheaper than those that are out of seasonFrozen and canned vegetables and fruit are healthy choices. Buy fruit without syrup or drain it off and rinse the salt off canned vegetablesStock up on frozen or canned produce when it is on sale (if you have storage space)Check flyers to see which produce is on sale for the week. Plan your meals around this produce

Extra…Extra!Receive an extra ballot for the draw when you:1. Visit a vendor on the “Buy Local! Buy Fresh!” map2. Visit a local Farmers’ Market3. Try a new vegetable or fruit recipe4. Eat a dark green and orange vegetable in one dayVisit: our blog and Facebook page for information on different vendors and Farmers’ Markets in Chatham-KentVisit: http://buylocalbuyfreshchathamkent.com/ for information on different vendors