Goodness in Many Ways Grants
Through funding from the Public Health Agency of Canada and Nova Scotia Department of Health and Wellness, the Goodness in Many Ways campaign provided grants to help support community-based projects and activities that contribute to the increased consumption of vegetables and fruit in communities throughout Nova Scotia. Out of 102 applications, seven community projects and five series of cooking skills workshops were granted. The total amount of funding provided was approximately $46,000.
The granted community projects range from a community kitchen program with a low-income population, to a school snack program for First Nations children, to supporting the work of FEED Nova Scotia across the province to distribute more vegetables and fruit and provide recipe books to clients on how to use the vegetables and fruit they receive. The organizations that have received funding to support community projects include:
- Union of NS Indians (5 schools in Cape Breton and one in the Pictou area)
- Chebucto Family Centre (Spryfield)
- Phoenix Youth Programs (Halifax)
- Clean Nova Scotia (Dartmouth)
- Kid’s First Association (New Glasgow)
- FEED Nova Scotia (Province-wide)
- Colchester Residential Services (Truro)
The Goodness in Many Ways cooking skills workshops are a piloted series of workshops which support increased capacity and skill building around preparing and consuming more vegetables and fruit. The workshop topics include in-season availability and preparation of fresh vegetables and fruit; using frozen vegetables and fruit and learning how to freeze your own; using canned vegetables and fruit and learning how to can your own; and meal planning with vegetables and fruit. The organizations that received funding to coordinate workshops include:
- Antigonish Food Security Coalition/VOICES (Antigonish)
- Maggie’s Place (Amherst/Cumberland County)
- Junior League of Halifax/Supportive Housing for Young Mothers (Dartmouth)
- East Hants Family Resource Centre/East Hants Adult Learning Association (Shubenacadie/Milford)
- Nova Scotia Community College, Kingstec Campus (Kentville)
Results and learnings from the funded workshops and community grants will be available in June.
Goodness in Many Ways Cooking Skills Workshops
Goodness in Many Ways Cooking Skills Workshop modules provide information and content for you to organize your own cooking skills workshops. The content and modules used as part of the workshops were designed based on pilot testing in 2010. Each workshop covers a specific topic related to fruit and vegetable food preparation, and it is designed to support the development of cooking skills, healthy eating knowledge and habits. The modules are designed to build on each other over four weeks; however they can also be offered on a standalone basis. The workshop modules are provided for community use and should acknowledge the Goodness in Many Ways campaign when being used.
Note: You will need Adobe Acrobat Reader to view these files.
Goodness in Many Ways Cooking Skills Workshops: Introduction
Goodness in Many Ways Cooking Skills Workshops: Fresh in-season vegetables and fruit
Goodness in Many Ways Cooing Skills Workshops: Freezing vegetables and fruit
Goodness in Many Ways Cooking Skills Workshops: Canning vegetables and fruit
Goodness in Many Ways Cooking Skills Workshops: A celebration of vegetables and fruit
Veggies and Fruit.
Vegetables and fruit come in many ways. Fresh, frozen and canned are all great options to choose from. Explore this site to find practical tips and ideas for making veggies and fruit part of your everyday. Great for you and for your family!
Why Vegetables and Fruit?
Vegetables and fruit pack a lot of punch: the majority are low in calories, fat and sodium and are filled with vitamins, minerals and fibre. Plus, they taste great!
It doesn’t matter if you eat them fresh, frozen or canned. What is important is to eat a variety of vegetables and fruit each day.
Goodness in Many Ways Grants
Goodness in Many Ways provided grants to help support community-based projects and activities that contribute to the increased consumption of vegetables and fruit in communities throughout Nova Scotia. Find more information here.
Check out these new resources: Cooking Skills Workshop modules
What is a Serving?
How big is a serving of vegetables or fruit? Following Canada’s Food Guide, here are some examples to help serve as a guide:
| One serving of vegetables or fruit = | 1 medium-sized apple or orange (the size of a tennis ball) |
| 1 medium stalk of broccoli (the length of a pen or the distance from your wrist to the top of your index finger) | |
| 1 cup (250 ml) of raw lettuce or spinach (size of your fist) | |
| ½ cup (125 ml) 100% fruit or vegetable juice (small juice glass) | |
| ½ cup (125 ml) of frozen peas or canned peaches (size of a computer mouse) |
Getting More Goodness
Canada’s Food Guide recommends eating a variety of vegetables and fruit. This includes at least one serving of dark green (like broccoli or spinach) and one serving of orange vegetables (like carrots or sweet potato) every day.
Here are some simple tips to consider to help you and your family eat more vegetables and fruit throughout the day:
- Start your day with a fruit. Include frozen berries in a smoothie or add them to cereal.
- Make a ½ cup of 100% orange, apple or grapefruit juice part of your morning routine.
- Think veggie for lunch. Set a goal to eat one vegetable at lunch everyday. Add green peppers to a salad or sandwich or rinse and throw canned peas into your salad. Think about your favourite vegetable or fruit from childhood. Maybe it’s the apple at snack time or broccoli with supper – include it in your family meal planning.
- Aim for at least one serving of vegetables and fruit at each meal and snack.
Privacy Policy
The Goodness in many ways social marketing campaign is a partnership of the Heart and Stroke Foundation of Canada, the Canadian Cancer Society - NS Division, and the Nova Scotia Department of Health and Wellness. The privacy standards for this site follow the website privacy policy set out by the Heart and Stroke Foundation. To learn more visit the Heart and Stroke Foundation website.
Frequently Asked Questions
Why fresh, frozen and canned?
Not enough Nova Scotians are eating vegetables and fruit. There are real barriers to consumption of vegetables and fruit, including access, availability/seasonality and affordability. This campaign focuses on the variety of ways to access vegetables and fruit to help increase fruit and veggie consumption. By widening the focus to include fresh, frozen and canned options, we’re able to draw attention to the numerous ways to consume vegetables and fruit. It’s about raising awareness and supporting a positive change in eating habits, no matter how small.
There are already a number of vegetable and fruit campaigns developed, including the 5-10 a day national campaign. How is this campaign any different?
The majority of Nova Scotians do not eat the recommended 5-10 servings of vegetables and fruit per day. Despite the collaborative work completed to date, more work is needed.
Goodness in many ways is a social marketing campaign focused on the variety of ways to eat vegetables and fruit. This campaign is unique because it focuses less on the number of servings to consume and instead on the need to eat more vegetables and fruits. Likewise, in addition to providing awareness, campaign goals included supporting increased capacity building, and skills building for preparation of vegetables and fruit among Nova Scotians.
The campaign provides tips and ideas to help increase veggies and fruit in our everyday eating; it includes mass media elements, and is linked to a partnership network to support work in communities across Nova Scotia.
Are fresh, frozen and canned vegetables and fruit equally nutritious?
Fresh, frozen and canned vegetables and fruit have about the same nutritional value. In fact, studies show that nutrients are generally similar in fresh and processed vegetables and fruits. What’s important is to eat of variety of vegetables and fruit at every meal and snack.
The message of encouraging more fruit and vegetable consumption within the Nova Scotia population is a positive approach to health messaging compared with some audiences who currently perceive healthy eating messages for health promotion and/or chronic disease prevention as reductions in or avoidance of particular foods or nutrients.
Why is the Heart and Stroke Foundation of Nova Scotia and other health stakeholders recommending canned products as part of this campaign? These can be high in sodium and sugar.
Canada’s Food Guide recommends eating a variety of vegetables and fruit everyday; however, the majority of Nova Scotians do not consume the recommended daily amount of vegetables and fruit. Research has identified that there are real barriers to eating fresh vegetables and fruit including access, availability, and affordability, and this campaign has been developed with those issues specifically in mind. By widening the focus to include fresh, frozen and canned options, we’re able to draw attention to the numerous ways to consume vegetables and fruit.
While it is true that canned products can be higher in sugar and sodium, they are also a viable and important source of essential nutrients. As a result, when choosing frozen or canned vegetables and fruit, it is important to look for products with little or no added salt, sugar or syrup. Similarly, if you’re using canned vegetables that include salt, rinse them under water to remove much of the added salt.
Campaign Background
Goodness in Many Ways is the result of the collaborative efforts among diverse stakeholder groups across the province representing government, business, not for profit organizations, and district health authorities (Public Health Services). A needs assessment completed in 2006 identified a gap in the promotion and coordination of vegetable and fruit at the provincial level and outlined the need to develop a provincial social marketing strategy focused on the benefits of vegetable and fruit consumption.
Partner Stakeholders of the Provincial Healthy Eating Nova Scotia strategy include:
- Canadian Cancer Society - Nova Scotia Division
- Canadian Diabetes Association, Nova Scotia Region
- Dietitians of Canada
- Healthy Eating Nova Scotia Steering Committee
- Heart and Stroke Foundation of Nova Scotia
- Nova Scotia Department of Agriculture
- Nova Scotia Department of Education
- Nova Scotia Department of Health and Wellness
- Nova Scotia Fruit Growers Association
- Nova Scotia Public Health Services, District Health Authorities
- Select Nova Scotia
Who's Involved?
The project is led by the Heart and Stroke Foundation of Canada in partnership with the Canadian Cancer Society - Nova Scotia Division, and the Nova Scotia Department of Health and Wellness.
The campaign is funded by the Nova Scotia Department of Health and Wellness and the Public Health Agency of Canada, and supports the vegetable and fruit objectives outlined in the Healthy Eating Nova Scotia strategy, which include:
- increasing the availability of fruit and vegetables in community, work, school and health care settings.
- increasing access to and affordability of fruit and vegetables for low income populations.
About the partners
The Heart and Stroke Foundation is a volunteer-based health charity that leads in eliminating heart disease and stroke, and reducing their impact through the advancement of research and its application, the promotion of healthy living, and advocacy. The Heart and Stroke Foundation is also a partner on the national “Mix It Up” campaign which promotes the consumption of fruits and vegetables as a means of preventing cardiovascular disease and cancer.
Canadian Cancer Society – Nova Scotia Division
The Canadian Cancer Society is a volunteer, community-based health charity which is a leader in the eradication of cancer and enhancing the quality of life for those living with cancer. This mission is achieved by supporting research, education, supportive care, and advocacy for healthy public policy. Nationally, the CCS is a partner on the “5-to-10 a day – for better health” campaign as described above.
Nova Scotia Department of Health and Wellness
Nova Scotia Department of Health and Wellness aims to improve healthy eating within the Nova Scotia population, leading to improved overall health and reduced risk of chronic disease. The Department achieves this vision through leadership, support, education, advocacy, research and policy. Health and Wellness works with many partners towards achieving the nutrition-related objectives outlined in Healthy Eating Nova Scotia.
Public Health Agency of Canada
The Public Health Agency of Canada (PHAC) is the main Government of Canada agency responsible for public health in Canada. PHAC’s primary goal is to strengthen Canada’s capacity to protect and improve the health of Canadians and to help reduce pressures on the health-care system. PHACs mission is to promote and protect the health of Canadians through leadership, partnership, innovation and action in public health.
Local Activities/Resources
Healthy Eating Nova Scotia
Launched in March 2005, Healthy Eating Nova Scotia (HENS) is a collaborative and strategic plan to address nutrition-related health issues in Nova Scotia. The HENS strategy provides a guiding framework for comprehensive action on healthy eating in Nova Scotia. HENS uses a population health approach to maintain and improve the health of the entire population and reduce health inequities amongst population groups. The provincial Healthy Eating Nova Scotia strategy has been a critical springboard for provincial policy and program development to support healthy eating including the Provincial Breastfeeding Policy, the Food and Nutrition Policy for Nova Scotia Public Schools, the Food and Nutrition Support in Regulated Child Care Policy, and the provincial Vegetable and Fruit Social Marketing Campaign, Goodness in Many Ways.
Healthy Eating Nova Scotia Strategy
Why Veggies and Fruit?
One way to start improving your health immediately is to increase your intake of vegetables and fruit.
Canada’s Food Guide also outlines the number of servings we should eat from each of the four food groups and provides guidance on portion sizes. The recommended number of serving sizes is based on age and gender.
Check out the chart below to find the recommended number of Food Guide servings per day for vegetables and fruit for you and members of your family. Visit Canada’s Good Guide to find out the servings for other food groups.
Recommended number of Food Guide Servings per day
| Children | Teens | Adults | |||||||
|---|---|---|---|---|---|---|---|---|---|
| 2-3 | 4-8 | 9-13 | 14-18 Years | 19-50 Years | 51+ Years | ||||
| Girls and Boys | Females | Males | Females | Males | Females | Males | |||
| Vegetables and Fruit | 4 | 5 | 6 | 7 | 8 | 7-8 | 8-10 | 7 | 7 |
Examples of a serving:
| Vegtables and Fruit | |
|---|---|
| 1 cup (250 mL) | raw lettuce or spinach |
| ½ cup (125 mL) | frozen or canned vegtables or fruit |
| 1 medium | piece of fresh fruit or vegtable |
| ½ cup (125 mL) | 100% fruit or vegetable juice |
The truth about veggies and fruit:
- Vegetables and fruit are rich in antioxidants such as vitamin C and beta-carotene (a form of vitamin A). Antioxidants help to slow down or prevent atherosclerosis by reducing the buildup of plaque from cholesterol and other substances in the arteries.
- Examples of vegetables and fruit rich in vitamin C include broccoli, red peppers, strawberries, oranges, kiwi and cantaloupe.
- Beta-carotene gives food a distinctive dark-orange, red or dark-green colour, and great sources include carrots, tomatoes, squash, pink grapefruit, sweet potatoes and Swiss chard.
- Vegetables and fruit are a great source of fibre for any meal.
- Eating a variety of foods is the best way to ensure your body is getting the appropriate amount and types of nutrients needed to maintain your health. Vitamin and mineral supplements do not provide the body with certain nutrients such as fibre, carbohydrates, protein and essential fats, so, even if you’re taking a supplement, veggies and fruit are still important sources for many essential nutrients the body needs to help you perform at your best.
Contact us
The “Goodness in Many Ways” campaign was developed in partnership by the Heart and Stroke Foundation of Nova Scotia, the Canadian Cancer Society (Nova Scotia Division), and the Nova Scotia Department of Health Promotion and Protection. It is being funded by the Nova Scotia Department of Health Promotion and Protection and the Public Health Agency of Canada through the Healthy Living Fund.
For more information on the campaign, please contact:
Heart and Stroke Foundation of Nova Scotia
contactus@heartandstroke.ns.ca
1.800.423.4432
Department of Health and Wellness
DoHweb@gov.ns.ca
902-424-4807
Canadian Cancer Society, Nova Scotia Division
ccs.ns@ns.cancer.ca
902.423.6163
Useful Tools
Vegetables and fruit come in many ways, and fresh, frozen and canned are all great options to choose from. Below are samples of materials you can use to help share the Goodness message with others:
- Printable campaign poster
- Printable Freezing Resources
- Printable Canning Resources
- Online banner ad for your website
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Share the website and videos on Twitter and Facebook.
Create My Food Guide
My Food Guide is an interactive tool that will help you personalize the information found in Canada's Food Guide. By entering personal information, such as age and sex, selecting various items from the four food groups and choosing different types of physical activities, you can create a tool that is customized just for you.
Reading the Nutrition Facts Table
Learn how to use the nutrition facts table to compare and choose food produsts for a healthier you.
Frozen Tips
Frozen vegetables and fruit can be stored for up to a year and provide options regardless of season and availability. Not sold on frozen? Consider these pointers:
- Try buying in bulk and looking for sales to help save on cost.
- Steam or stir-fry frozen veggies to keep more of the nutrients compared to boiling.
- Freeze bananas that are overripe. They’re great in smoothes and in homemade muffins.
- Frozen berries make great add-ins to hot cereals. Use in oatmeal: add frozen berries to rolled oats with some water and microwave for about a minute. This is an easy, tasty breakfast without the sugar and additives of pre-packaged flavored oatmeal.
- Throw frozen peas in with rice as it’s cooking.
- Throw frozen berries into a container or freezer bag; they'll be mostly thawed by lunchtime!
- Interested in freezing your own vegetables or fruit? Check out CPMA's Fruit Freezing Guide and Vegetable Freezing Guide to learn more about techniques for freezing your own veggies and fruit.
Preventing Freezer Burn
Stored properly, frozen vegetables and fruit can be kept for about one year. While freezer-burnt food is still safe to eat, it will likely not taste as good!
In order to protect your food, follow these helpful hints:
- Freeze your food in freezer-quality containers or freezer bags to keep moisture off of your food.
- Leave a small amount of space at the top of your container to allow your food to expand as it freezes. Your food should fit comfortably and be snug in the container once it’s frozen.
- When using freezer bags, squeeze as much air as you can out of the bags as possible. When buying bags of frozen fruits or veggies, transfer them to freezer bags after opening to make air removal easier and ensure a seal. A helpful tip for this is to stick a straw into the bag and “suck” the air out of the freezer bag to create as much of a vacuum as possible.
- Keep your freezer temperature consistent so the food won’t be thawing and re-freezing.
- If you keep your freezer at least ¾ full it will help to keep your food frozen; the food that is frozen will help to keep both the freezer and other foods cold. Extra space in the freezer? Fill it with ice cubes.
Preserving Your Own
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The high amount of water in vegetables and fruit causes them to spoil quickly. This can lead to discouragement and unnecessary waste. Home canning is a traditional method of preserving foods that is economical and helps support a varied diet throughout the year. It is also an important part of culture that is shared through families and friends. If you want to take advantage of locally-grown produce that’s not available in off-season, home canning might be a way to do it!
In home canning, jars are heated to temperatures that kill the bacteria and other micro-organisms that cause food to spoil. Heating jars properly helps create a vacuum that will seal the jar, keep the food and liquids inside and keep air out.
Proper canning practices include:
- carefully selecting and washing fresh food
- peeling some fresh foods
- hot packing many foods
- adding acids (lemon juice or vinegar) to some foods
- using acceptable jars and self-sealing lids
- processing jars in a boiling-water or pressure canner for the correct period of time
Source: Complete Guide to Home Canning, USDA. 2009.
You can also preserve your vegetables and fruit to be lower in sodium and in sugar. Find out more here.
Did you know?
Altitude (elevation above sea level) affects how you “can” food properly. That means that canning in Halifax is different than the highlands of Cape Breton! Make sure to consider the altitude where canning will occur before beginning any canning activity.
Thinking about canning?
Home canning is not complicated but it is very important to follow canning procedures correctly to ensure integrity of the food and minimize food safety concerns. The following links and books will be helpful for you to consult before beginning any home canning activity:
Bernardin Ltd. Canning Basics. (Canada)
Health Canada. Food Safety (Canada)
University of Georgia. National Center for Home Food Preservation. (USA)
United States Department of Agriculture. Complete Guide to Home Canning. (USA)
Books:
Urban Farm Museum Society. Foods of Spry’s field – cooking and preserving then and now. 2002. ISBN: 0-9730506-0-8. Copies may be obtained by contacting the Urban Farm Museum Society – 902.477.6102
Kingry J, Levine D (editors). Bernardin complete book of home preserving: 400 delicious and creative recipes for today. 2006. ISBN: 0-7788-0131-4
Fruit or Vegetable Juice
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Eating well with Canada’s Food Guide recommends choosing vegetables and fruit, which includes fresh, frozen or canned, more often than juice to help maximize fibre intake. However, 100% fruit or vegetable juice is another option to help up your intake of vegetables and fruit.
- Grab a glass and fill it with a ½ a cup of juice, which is one serving of vegetables or fruit.
- Look for juice that is labeled 100% fruit or vegetable juice not drink or cocktail Many products contain fruit juice but aren’t 100% juice, so watch for products that say 100% juice.
Looking for a fun activity with the kids? Grab your favorite fruit and make your own fruit smoothie. You’ll know exactly what’s in it and it could be a great way to spend a rainy Saturday morning. Plus, you’ll get the added benefit of fibre.
For a fun and nutritious filled shake that the kids will love try adding the following:
1 whole banana
1 cup of fresh, frozen, or canned fruit (Berries and pineapple are great picks!)
¾ cup of vanilla or flavored yogurt
Add all these ingredients to a blender, blend and serve.
Check out our list of resources to find out more about vegetables and fruit, including how to read food labels, and more.
Preparing Vegetables and Fruit
- Steam, roast or grill your vegetables, to maximize the nutrients. In a hurry? Steam vegetables in a small amount of water for a few minutes in the microwave.
- Save time. Buy pre-bagged (or frozen) vegetables like baby carrots and sugar snap peas, which can be quickly added to your meal or eaten as a snack.
- Spice up your vegetables and fruit: shred or cut them into long thin pieces to add variety
- Eat the skin too! Wash thoroughly and eat the peels on vegetables and appropriate fruit to maximize your daily fibre in-take.
- More is more! Cut up extra vegetables and store them for tomorrow.
- Wash all produce thoroughly before eating, peeling, or if intended to be eaten raw
- Cut raw vegetables and fruit on clean cutting boards that haven't been used to cut or prepare raw meat, raw poultry or raw fish.
Check out our list of resources to find out more about vegetables and fruit, including shopping tips, how to read food labels, meal planning and more.
Keeping Fresh Fresh
Nobody likes bruised fruit or wilting veggies. Consider these practical tips to help keep your fresh vegetables and fruit fresher longer.
- Leafy greens, broccoli and cauliflower should be refrigerated and used within a week.
- Whenever possible, store your vegetables and fruit in different places in the fridge. Most fruit naturally give off a harmless gas called ethylene that cause vegetables to spoil faster.
- Store pears, peaches, plums and tomatoes at room temperature to help them ripen faster.
- Apples will stay fresher longer in the fridge or in a cool space than at room temperature.
- Keep them separate! Kiwi and pineapple can cause other fruit to ripen faster so store them away from other fruit.
- For more information on storing fresh veggies and fruit review this resource developed by the University of Guelph.
Check out our list of resources to find out more about vegetables and fruit, including shopping tips, how to read food labels, and more.
About the Campaign
Along with their great taste and portability, vegetables and fruit provide nutrients that are important for overall health. Despite their popularity, the majority of Nova Scotians don’t currently eat the recommended daily intake of vegetables and fruit.
Goodness in many ways is a social marketing campaign focused on supporting those who are not currently eating the recommended amounts of vegetables and fruit. Research has told us that there are real barriers to consuming vegetables and fruit including access, availability, and affordability.
By widening the focus to include fresh, frozen and canned options, we are able to draw attention to the numerous ways to consume vegetables and fruit. The message of encouraging more fruit and vegetable consumption within the Nova Scotia population is a positive approach to health messaging compared with audiences who currently perceive healthy eating messages for health promotion and/or chronic disease prevention as reductions in or avoidance of particular foods or nutrients.
It’s about raising awareness and supporting a positive change in eating habits, no matter how small. Goodness in many ways is also focused on supporting increased capacity building, and skills building for preparation of vegetables and fruit among Nova Scotians.
The campaign launched in March 2010 and will continue until 2012. Campaign elements include:
- TV spots
- Downloadable poster
- Web banner
- Website
- Transit signs
- Partnerships with local community organizations
- Upcoming – community supports and engagement
Canned
In season 365 days a year, canned vegetables and fruit come in a variety of sizes and types and can be a great addition to any meal or snack. Most canned and frozen foods are preserved within hours of harvest, so their flavour and nutritional value remains preserved.
Try it out. Rinsed canned peas can be a great addition to meat or pasta and peaches can make a great snack or dessert.
Finding the right can
Adding canned veggies and fruit to your meal or as a snack can be a quick and cost effective way to eat more veggies and fruit. To maximize the goodness in canned vegetables and fruit:
- Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Look for canned fruit packed in water, their own juice or another fruit’s juice. For other canned fruit, be sure to rinse and drain the fruit to reduce sugar content.
- Look for canned vegetables with words like “no added sodium” or “sodium reduced” on the label. Read labels (learn more about nutrition labels) to compare the amounts of sodium in products to make sure you're getting the best of what’s available.
- Rinse and drain vegetables to lower sodium content. Pour the vegetables into a colander and rinse for at least 30 seconds with cold tap water to reduce the amount of sodium.
- Check the ingredient list: As a good rule of thumb, foods with 5% or less of your % daily value of sodium (listed on the nutrition facts label on canned and frozen products) are considered low, and 20% or higher is considered high.
- Do not purchase or use cans with dents, cracks, rust, punctures or bulges; these are signs that the food inside could be unsafe. Immediately discard a canned product if it shows signs of swelling or if there's leaking from the can.
In a hurry? Rinse and throw canned vegetables on the stove or in the microwave: they're already cooked, so they only need to be heated for a few minutes before eating.
Fresh
One of the best ways to maximize taste and budget is to buy fresh vegetables and fruit when they're in-season. You can enjoy fresh produce right away, or you can freeze or preserve your fresh finds for your enjoyment during other months of the year.
For example, while strawberries and broccoli are great in the summer, produce including carrots and beets add flavour and colour to your winter eating.
For a complete list of the peak seasons for produce, bookmark or print Select Nova Scotia’s season availability guide to find out when local produce is in season.
Tips for finding fresh vegetables and fruit:
- Check your local grocery store for fresh produce or visit your local Farmer’s Market.
- Start your own garden! Growing your own veggies is a great way to have delicious, affordable food, and can also be a fun and rewarding family activity.
- Buying from local farmers is a way to support your community’s economy and agriculture.
- Buy produce when it’s in-season.
Frozen
In addition to having a similar nutritional value to fresh and canned alternatives, frozen vegetables and fruit provide other great benefits. They:
- last longer.
- are in-season 365 days a year.
- can be stored in the comfort of your freezer. Learn more about preparing frozen veggies and fruit.
- offer variety. Many frozen vegetables and fruit come filled with a variety of colorful and tasty options.
- were once fresh produce. Most products are frozen soon after harvest to retain taste and nutritional value. Learn more about preventing freezer burn.
- come ready to use! Most frozen vegetables and fruit are pre-cut and pre-washed.
Choose frozen veggies and fruit prepared with little or no added salt, sugar or syrup and avoid frozen vegetables with breading and sauces. Check the ingredient list. Here are some examples of what to avoid: corn syrup, dextrose, fructose, glucose, malt syrup, invert sugar and cream-based sauce ingredients.
Links
Whether they’re fresh, canned or frozen, vegetables and fruit offer great taste and nutritional value for those young and young at heart. With over hundreds of items to choose from, below is a list of resources to help you find out more about vegetables and fruit, including recipes, storage information, seasonality, buying local, and more.
Canadian Cancer Society
Information on healthy living and disease prevention
Canada’s Food Guide
Information on healthy eating, nutrition labels and more
Ecology Action Centre
Information on locally-produced foods and growing, and processing your own foods
Farmers’ Markets of Nova Scotia
Find the farmers’ market closest to you.
Health Check
Information on products, recipes, meal planning and more
Heart and Stroke Foundation of Nova Scotia
Information on healthy living, recipes and disease prevention
Mix it up!
National campaign led by the Canadian Produce Marketing Association (CPMA), the Heart and Stroke Foundation’s Health Check™ Program and the Canadian Cancer Society. Recipes, meal planning and more
Nova Scotia Department of Health and Wellness
Information on the provincial Healthy Eating Nova Scotia strategy
Nova Scotia Fruit Growers Association
Information on Nova Scotia apples
Select Nova Scotia
Locate foods, farmer’s and farm markets, events, recipes and seasonality guide
Health Canada website
links to food advisories, recalls, safe handling of foods, and other relevant consumer information
