Vegetable and Fruit Checklist


Look at My Food Guide or use this table to help you count the number of servings in your meal or snack.

Take this challenge! Print the Vegetable and Fruit Checklist or create your own and use it to keep track of how many vegetables and fruit you eat in a day.  You can also fill it out and save to your computer.

Today’s Vegetables and Fruit



How many servings?

Example : ½ cup

Mango chunks


               250 mL

Romaine lettuce



Did you meet your recommended number of servings?Use this table to figure out what’s the right number for you.

The number of vegetable and fruit servings adults need each day

19-50 Years

51+ Years









Here are some quick and easy tips to make vegetables and fruit an easy choice:

  • Make it convenient! Wash your leafy greens when you bring them home 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 that you’ll remember to grab a piece when you need a snack.
  • Plan ahead! If you’re slicing vegetables like cucumber, bell pepper or carrots for a salad, cut extra and place in containers for school or work snacks.
  • Make it half! Aim for half your bowl or plate to be a variety of colourful vegetables or fruit. 
  • Save time! Pick fruit or vegetables that require little peeling or chopping, such as baby carrots, cherry tomatoes, or grapes.
  • Speed it up! Use frozen vegetables for your stir-fries, omelettes, casseroles and pita pizzas. Thaw them first in the microwave and drain excess water.
  • Mix it up! Instead of vegetables, add fresh fruit slices to your lunch and dinner salads. Pear, strawberry, mango and even watermelon slices work well!
  • Think local! Visit a farmer’s market this weekend. Ask your kids to pick a new vegetable or fruit. Then find out from the farmer how to prepare it.
  • Roll with it! Wrap shredded carrots and zucchini together with pepper slices and some 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.

Here are some meal ideas:


Masa (corn) pancakes

Leek, Mushroom and Cheese Frittata

Khao Tom (Thai Rice Soup)

Egg Bhurji


Yummy Quinoa Lunch

Vegetable Quinoa Salad

Mustard Beet and Apple Salad

Mango Chicken Wraps


Winter Slaw

Sweet Chili Tofu Stir-Fry

Stove-Top Broccoli and Mushroom Quiche

Curried Cream of Parsnip and Carrot Soup


Rhubarb and Apricot Bread Pudding

Microwaved Honey and Cardamom Poached Pears

Lightened-Up Guacamole and Chips

Beet Hummus

Get menu planning!

For more meal and snack ideas to help you meet the recommended number of servings you need in a day, use My Menu Planner. Customize a menu plan to meet your favourite foods and lifestyle goals. Click here to start.

Watch this! Learn more about how to meet the number of servings of vegetables and fruit that you need in this video.

Last Update – January 24, 2017

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If you have questions about what you've read here, or other questions about food, nutrition or healthy eating, click to email our Registered Dietitians or call 1-877-510-5102.