Here Comes Winter!

Make vegetables and fruit the easy choice all winter long.


submitted by Marie Traynor RD, MSc, Registered Dietitian and Public Health Nutritionist
Leeds Grenville and Lanark District Health Unit

Make it safe! See here for lots of tips to keep produce fresh and safe.

Make it convenient! Wash leafy greens and then store in a paper towel and plastic bag so they are ready for quick salads, sandwiches or stir-fries.

Keep a visual reminder! Leave a bowl of fruit on the counter so you can grab a quick snack.

No fresh fruit? No problem, use the same bowl to keep cans of fruit packed in water or 100% juice and a can opener.

Plan ahead! If you’re slicing vegetables like cucumber, bell pepper or carrots, cut a few extra and pack them in containers for tomorrow’s school or work snacks.

Make it half! Aim to fill half of your bowl, plate, snack container or grocery cart with a variety of colourful vegetables and fruit.

Save time! Pick fruit or vegetables that require little peeling or chopping, such as baby carrots, cherry tomatoes, or grapes. Remember to rinse them well under cool, running water.

Speed it up! Use frozen vegetables for stir-fries, omelettes, casseroles and pita pizzas. Thaw them first in the microwave and drain excess water.

Roll with it! Wrap shredded carrots and zucchini together with pepper slices and low-fat cheese or hummus, in a soft tortilla shell. You could do the same trick with a banana and some peanut butter or mango and chicken.

Visit and the Healthy Eating section at for more tips and ideas.


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