healthy food tips

Produce Nutrition Tips

We all strive to buy the best foods for our family. Our nutrition overview will provide you with health tips and serving suggestions for fresh produce.

Our produce health tips are organized in an easy to use search list. Simply choose a topic, click on your choice and find out more.

• Apples
  An apple a day.may help control cholesterol. Apples are high in pectin and other soluble fibres, which attack cholesterol and help prevent constipation.

• Broccoli
  Fibre-rich broccoli supplies vitamin A, vitamin C and folic acid. It's also a source of sulforaphane, a compound with cancer-fighting ability. Lightly steam as an accompaniment to any dinner.

• Cactus Pads (Nopales)
  These vitamin C-rich leaves can be eaten raw or cooked. Remove the thorns and eyes, then add some Mexican flare to a soup, salad or vegetable dish.

• Cantaloupe
  A great source of vitamin A, vitamin C and potassium. To choose a ripe one, look for a smooth, slightly indented stem and a fruit that smells fragrant.

• Carrots
  Carrots are rich in beta carotene - an antioxidant that converts to vitamin A. A lack of vitamin A can contribute to night blindness. Keep fresh carrots on hand for a quick snack.

• Cherimoya
  This may be the earliest recorded fruit. The creamy sherbet-like texture makes it a tasty and healthy dessert rich in vitamin C. Remove the inedible skin and seeds.

• Dragon Fruit
  A gourmet's delight from the Cactus family. Brilliant white flesh with tiny, edible black seeds. Served chilled, its taste is similar to a kiwifruit. Makes a beautiful garnish.

• Kiwano® (horned Melon)
  This fruit looks like it grows on the moon. Only the bright green, jelly-like pulp and white seeds inside are edible. Try as a topping for ice cream or scoop out the inside, combine with yogurt and serve in the shell as a dip.

• Onions and Garlic
  These flavorful vegetables may help lower blood pressure and cholesterol. They also contain allium compounds, which may reduce cancer risk.

• Oranges
  Known for their terrific vitamin C content, oranges also supply beta carotene, folic acid and fibre, plus the plant chemical, limonene, which may help fight cancer. Heavier oranges are juicier.

• Red Peppers
  Low in calories, one red pepper provides even more vitamin C than an orange! Peppers also contain bioflavonoids that may help prevent cancer. Add a red pepper to your next salad.

• Spinach
  Spinach, collard Greens, kale and Swiss chard are the stars of the leafy greens. They supply vitamin A, vitamin C, folic acid, potassium and calcium. Lightly steam, stir-fry or chop into a soup.

• Strawberries
  In just 45 delicious calories per cup, strawberries provide 85 mg of vitamin C and bioflavonoids, compounds that may have anti-cancer properties. Choose bright red berries and wash just before serving.

• Tomatoes
  Tomatoes are a great source of lycopene, an antioxidant that may protect against certain cancers including prostate cancer. Enjoy fresh tomatoes or cook to make the lycopene more available.

• Winter Squash
  Packed with beta carotene, folic acid and potassium. Store outside of the fridge in a cool, dark place. Cut into chunks and steam or bake for maximum nutrient value.