- Did you know: Vegetables and fruit are naturally low in fat, sodium, and calories and contain no cholesterol?
- Fresh, frozen, or canned fruit and vegetables with no added salt, sugars, or sauces are the healthiest choices.
- Fruit and some vegetables are good sources of soluble fibre, which can help reduce your cholesterol and LDL-C levels.
- Vegetables have less sugar and are lower in calories than fruit.
- Choose vegetables more often than fruit, every day.
Choose vegetables more often than fruit:
| GREAT CHOICES ≤5% DV sodium Choose most often |
GOOD CHOICES <10% DV sodium Choose less often |
CHOOSE RARELY ≥15% DV sodium Choose least often |
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| Vegetables | Fresh, frozen vegetables with no added salt, butter, or cream-based sauces
Canned vegetables packed in water or their own juices Smoothies made with whole vegetables and fruit with no added sugars Salsa, water/broth-based Vegetable soups ≤5% DV sodium Salads, stir fries, and crudités |
Avocado and olives in very small amounts
Sodium reduced (<10% DV) canned vegetables 100% tomato or vegetable juices/cocktails Frozen vegetables with low sodium sauces Label for sodium <10% DV |
Vegetables prepared with butter, cream, and/or cream-based sauces
Canned vegetables in high-sodium solutions High-sodium pickled vegetables Deep-fried potatoes or other vegetables Vegetable juices/cocktails Label for sodium ≥15% DV |
| Fruit | Fresh and frozen fruit with no added sugars
Canned fruit packed in water Smoothies made with whole fruits and no added sugars |
100% fruit juices
Fruit juices with added concentrated juices Dried fruit without added sugars (small amounts) Canned fruit in juice or light syrup |
Fruit drinks with added sugars
Canned fruit in medium or heavy syrup Dried fruit with added sugars Deep fried fruits |