It’s the season… for fresh fruits and vegetables!

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Warm summer weather is bliss for fruit and vegetable eaters. Indeed, the summer season is wonderful because we can enjoy the benefits of local fresh crops. If we think economically and ecologically wise, the purchase of local products allows saving on costs of transport and conservation, in addition it reduces pollution that those cause.

To grow and to pick up from our own garden the fresh crops over the season is pure pleasure! But beyond the pleasure, these fruits and vegetables are full of freshness and flavor. Picked at the time where they are perfectly ripened, the fruits and vegetables are at their pinnacle of wealth of nutrients. Nothing when compared to the imported products that have been picked weeks or even months before landing on our plates!


There are a multitude of good reasons to eat a variety each day. Here are a few examples:

  • They contribute to hydration because their content is between 70% and 95% water
  • Rich in various vitamins such as vitamin C, riboflavin, folic acid, and vitamin K
  • Rich in minerals such as iron and potassium
  • Soluble fibre helps control the blood sugars, as well as cholesterol levels
  • Insoluble fibre provides good regularity, contributes to intestinal health and helps prevent colon cancer
  • Their high fiber content takes space in the stomach which helps with satiety, with hunger control, thus helps with weight control
  • Several phytochemicals like antioxidants reduce the risk of cancer by protecting against damage caused by oxidative stress
  • They contain carbohydrates in the form of starch, glucose, fructose or sucrose that provide energy
  • Providing very little energy, vegetables are foods of choice to control weight
  • They contribute to beautiful skin
  • They help maintain cognitive function in aging

Make sure to eat some several times a day; a minimum of 5 – 10 servings will be even better! A portion is equivalent to a fruit or vegetable of medium size such as an apple or a tomato, or ½ cup of cut vegetable or fruit, raw or cooked, or 1 cup of raw leafy vegetables. Here are tips to include them:

  • At breakfast, add a fruit cut in your cereals or yogurt, on toast
  • As an appetizer, serve them in salads, gazpacho, on bruschetta, in soups
  • As a snack, think of taking them in the form of raw vegetables, fresh fruit, or into smoothies
  • For dessert, take a bowl fruit salad or serve fruits on yogurt or ice cream, include them in a crisp recipe

Fruits and vegetables are fresh, tasty and currently available. So start thinking about it and include them several times per day. Go for it and please don’t be shy! Need more advice? Why not book an appointment to start down the path to wellness!


MIREILLE GUIBORD, B.Sc., RD – A graduate of McGill University with a degree in Dietetics & Human Nutrition, and member of l’ordre professionnel des diététistes du Québec (l’OPDQ), Mireille is dedicated to giving her customers nutrition advice that contributes greatly to improving health, quality of life and performance. Via the adoption of healthy eating habits, Mireille has helped children, adults and older persons who are concerned with weight management, sports nutrition or with other health problem(s) related to food (diabetes, cardiovascular disease, allergies/intolerances, diseases of the digestive system, etc.). Mireille looks forward to helping you reach your nutrition goals.

To book an appointment with Mireille, click here.

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