Snacking on Fruits and Vegetables

Nutrition Month 2024

By Brienne Uhrich, USask Nutrition Student

Canada's Food Guide recommends making half of your plate fruit and vegetables. There are a wide variety of fruits and vegetables available year round, they are carbohydrates that offer key nutrients. 

Fibre

Fibre is a carbohydrate that cannot be digested by our body: therefore, it plays a key role in:

  • Maintaining regular bowel movements. 
  • Lowering cholesterol in our blood which may help lower blood cholesterol levels. Lowering blood cholesterol levels can decrease our risk of health problems such as high blood pressue known as hypertension. 
  • Helping you feel full for longer. 

Vitamins 

Vitamins are organic compounds which exist in many different forms: 

  • Vitamin A, D, E, K, which require fat in the diet in order to be used by the body.
  • C and B complexes. 
  • Minerals are inorganic compounds which also exist in many different forms (which you can see on the periodic table of elements): 
  • Calcium, selenium, Zinc and much more. 
  • An example of a health benefit from vitamins and minerals is the antioxidant effect (specifically of vitaminds A, C, E and selenium). Antioxidents can protect against cell damage. 

Consuming fruit and vegetables can reduct your risk of heart disease. 

Snack time 

To incorporate fruit and vegetables into snack time and increase intake, consider the options below. Have your fruit and vegetable snack with a protein-based dip may help hold your hunger until your next meal and simply make the snack more enjoyable. 

  • Enjoy frozen fruit thawed (or frozen) like pineapple and grapes .
  • Purchase frozen and fresh fruit and vegetables you enjoy and watch for sales in your grocery store flyers.
  • Canned fruit and vegetables are also a great option. Just watch out for added sugars and sodium! You can strain and rinse the juice/liquid from the canned options.
  • Cut up fruit and vegetables on your free time to enjoy during the week . Additionally, place your prepped fruit and vegetables in plain sight in the refrigerator so you remember they are there!
  • Have fruit and vegetables that are going to spoil soon? Freeze them to use at a later date for smoothies, soups, and much more!
  • To slow the browning process of fruits like apples and avocado, squeeze lemon or lime juice on top after cutting.

Add a dip: 

Savoury dip

  • 2 Tbsp butter or olive oil
  • 2 minced onions, minced (about 1 1/2 cups total)
  • 2 cups plan greek yogurt (or sour cream)
  • 1 tsp worcestershire
  • 1/2 tsp salt 
  • 1/2 tsp garlic powder
  • 1/4 black pepper 

In a pan over medium-low heat, add butter. When melted and hot, add onions and cook until caramelized and golden brown, about 20-30 minutes, stirring occasionally. 

Remove from heat and allow to cool to room temperature. 

In a bowl, combine Greek yogurt, salt, garlic powder, black pepper, and worcestershire sauce. Stir in carmelized onion. 

Cover and refridgerate for two hours. Serve cold with chips or fresh veggies. 

Peanut butter dip

  • 1 cup plain or vanilla greek yogurt. 
  • 1/3 cup natural creamy peanut butter
  • 2-3 Tbsp maple syrup to desired sweetness 
  • 1 tsp vanilla extract

Optional: add a few Tbsp of cream cheese to decrease yogurt tang 

Add all ingredients into a mixing bowl. 

Stir together well or use a hand mixer to whip together for 1-2 minutes until smooth and creamy. Adjust maple syrup to taste. 

Cut up fruit of choice, add a light dusting of cocoa powder, chocolate chips or extra peanut butter drizzle if desired and enjoy! 

Sweet dip

  • 1 cup plain greek yogurt
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1Tbsp maple syrup 
  • The zest of 1/2 lemon

Add all ingredients to a bowl. Gently whip the ingredients together with a fork or whisk, until well combined. Feel free to adjust flavours to desired taste.