Healthy Eating Could Be Easy.


Eating “healthy” is not difficult. You can do it by adding more vegetables and fruit to your plate.  When you do grocery shopping buy fresh vegetables and fruit when on sale to save money.  Include frozen or canned vegetables and fruit with no added sugar, salt, or sauces.  You can use following tips to add cooked vegetables to your meals:

  • Stir-fry vegetables using small amount of healthy oil, such as canola or olive. Avoid deep frying.
  • Sprinkle chopped vegetables (broccoli, cauliflower florets, carrots, sweet potatoes, parsnip, onion) with vegetable oil, add mashed garlic, sprinkle with salt and pepper and mix. Place on baking sheet and roast on 400F for 20 minutes.
  • Flavour vegetables with herbs and spices instead of salt. Use only small amount of water, 1/4 cup (60 mL), when steaming and microwaving vegetables or fruit. This helps keep more vitamins and minerals in the food.

How can you eat more vegetables and fruits?

  • Put lots of sliced or shredded vegetables on sandwiches and in wraps.
  • Eat fresh fruit (apple, orange, banana) or canned fruit packed in juiced for dessert.
  • Add sliced fresh fruit to cereal or yogurt, or mix into pancake batter.
  • Add fresh or frozen vegetables to spaghetti sauce, soups, stews, chili, casseroles, or frozen meals.
  • Double up on vegetables in recipes. Use frozen or canned vegetables to save time.
  • Choose or make pizza topped with mushrooms, zucchini, red or green peppers, broccoli, spinach, shredded carrots, tomato slices, or pineapple.

You can find ideas and recipes online at:



Greta Kubis, M. Sc., RD

Alberta Health Services, Population and Public Health Dietitian