Download the PDF - Fresh Vegetable Growers of Ontario

★
★
12
Astro loves to look at the planets and stars, which he can see
well at night, thanks to Vitamin A. Thiamin and Niacin will help
him grow up to be an astronomer, which makes him a true star!
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Eyes ✔
Growth ✔ Skin ✔
Fibre ★
Vitamin A ★
Vitamin C ★
Thiamin ★
Riboflavin ★
Niacin ★
Folate ★★★
Iron ★
Magnesium ★
Canada’s Food Guide serving - six spears 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
★
4
Greenjeans works in his fields from dawn 'til dusk every day.
His green bean crops have Vitamin C, which helps build
strong bones and teeth. His yellow
bean cousin always helps him out.
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Fibre ★
Vitamin C ★
Folate ★
Canada’s Food Guide serving - 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
★
13
Boxer Brad is as fit as can be. With Vitamins A and C to help
build strong bones, he can challenge other boxers. Thanks to
Vitamin A, he can see his opponents - even at night - and
sign autographs after each match.
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Eyes ✔
Skin ✔
Fibre ★
Vitamin A ★★
Vitamin C ★★★
Riboflavin ★
Vitamin B6 ★
Folate ★★★
Magnesium ★
Canada’s Food Guide serving - 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
★
12
Buster eats, breathes and dreams about - you guessed it - bustin'
a move to the hip hop beats. He has Vitamin C and Magnesium,
which help to build strong bones so he can master all the
new moves.
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Eyes ✔
Growth ✔ Skin ✔
Fibre ★
Vitamin A ★
Vitamin C ★★★
Thiamin ★
Vitamin B6 ★
Folate ★★
Iron ★
Magnesium ★
Canada’s Food Guide serving - four sprouts, 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
2
A super-hip skateboarder, Cody has Vitamin C to help build
strong bones so she can sail through the neighbourhood for
hours and hours. She often invites red and Savoy cabbages
to race her across town!
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Vitamin C ★
Folate ★
Canada’s Food Guide serving - 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
1
This ballerina is part of a winning troupe of talented dancers
who eat raw veggies in between dances. She's a true star
of the stage!
Vitamins/Minerals for:
Blood ✔
Folate ★
Canada’s Food Guide serving - one medium stalk - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
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★
8
This superstar is always on tour with his band of veggies. Like
many musicians, he and his friend Iceberg support a worthy
cause: telling kids across Ontario how lettuce is part of
a healthy diet!
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Eyes ✔
Skin ✔
Vitamin A ★★★
Vitamin C ★
Folate ★★★
Canada’s Food Guide serving - 250mL (1 cup), raw - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
★
17
Pucky is one of the best players in the VHL, the Vegetable
Hockey League. He gets a daily nutrient boost from peas so
he can score the winning goal.
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Eyes ✔
Growth ✔ Skin ✔
Fibre ★★★
Vitamin A ★
Vitamin C ★
Thiamin ★★
Riboflavin ★
Niacin ★
Vitamin B6 ★
Folate ★★★
Iron ★
Magnesium ★★
Canada’s Food Guide serving - 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
★
10
Sparky is a soccer superstar who can run across a field at
record speed. With Vitamin A he can see the net during night
games to score the winning goal.
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Eyes ✔
Skin ✔
Vitamin A ★★★
Vitamin C ★
Folate ★★★
Iron ★
Magnesium ★
Canada’s Food Guide serving - 250mL (1 cup), raw - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
★
5
A valued member of his team, Zac' s Vitamin C and Magnesium
help to make strong bones so he can grab the ball from
other players. He's always leaping through
the air to score a winning basket!
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Eyes ✔
Skin ✔
Vitamin A ★
Vitamin C ★
Folate ★
Magnesium ★
Canada’s Food Guide serving - 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
7
Bob belongs to a team of veggie athletes who are tough to
"beat"! With Folate to help form red blood cells that carry
oxygen, he can hit the ball right out of the stadium!
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Fibre ★
Vitamin C ★
Folate ★★★
Iron ★
Magnesium ★
Canada’s Food Guide serving - 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
7
Pedro amazes crowds with his magic tricks. He owes his
awesome smile to the Vitamin C that helps his teeth and gums.
His fellow peppers, green, pimento, chile, jalapeño and
habanero, often appear on stage.
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Eyes ✔
Skin ✔
Vitamin A ★★
Vitamin C ★★★
Vitamin B6 ★
Folate ★
Canada’s Food Guide serving - 1/2 medium, 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
3
Twinkle taps her way through every day - every activity has its
own special beat. When she gets together with her friends,
yellow and orange tomato, they make a colourful dance team.
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Eyes ✔
Skin ✔
Vitamin A ★
Vitamin C ★
Folate ★
Canada’s Food Guide serving - 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
7
Dr. McCaulay is a gentle doctor who is there to help. He
sends each of his patients home with a basket of vegetables to
encourage them to eat a healthy and well-balanced diet.
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Fibre ★
Vitamin C ★★★
Vitamin B6 ★
Folate ★★
Canada’s Food Guide serving - four flowerets, 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
3
A talented performer, Celine has loads of style. Vitamin C helps
to make a dazzling smile as she sings. Her tall twin sister, Green
D’Onion, accompanies her on tour. They add a unique flavour to
just about any kind of food they perform with on your plate.
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Vitamin C ★
Vitamin B6 ★
Folate ★
Canada’s Food Guide serving - 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
8
Speedy Spud is one hot potato! He and his sizzlin' car are
bursting with vitamins and minerals - which help them reach
the finish line, every time.
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Growth ✔
Fibre ★
Vitamin C ★
Niacin ★
Vitamin B6 ★★
Folate ★
Iron ★
Magnesium ★
Canada’s Food Guide serving - 1/2 medium, 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
★
8
Chloe is a martial arts expert with quick moves. Vitamins A
and C help to build strong bones so she can stand up to her
opponents. An excellent source of Vitamin A helps her to
improve her night vision, too.
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Eyes ✔
Skin ✔
Fibre ★
Vitamin A ★★★
Vitamin C ★
Vitamin B6 ★
Folate ★
Canada’s Food Guide serving - one large, 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
7
Thanks to his corny nature, Cobby has the last laugh when
working on his ranch. He tucks the little kernels in bed at night
and is happy to have Thiamin and Niacin to help them grow
into young cobs.
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Growth ✔
Fibre ★
Vitamin C ★
Thiamin ★
Niacin ★
Folate ★★
Magnesium ★
Canada’s Food Guide serving - one ear, 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
★
9
Scully loves the great outdoors and can often be found sailing
down the slopes. With Vitamins A and C to help build strong
bones, he can snowboard the entire day!
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Eyes ✔
Skin ✔
Fibre ★
Vitamin A ★★★
Vitamin C ★
Vitamin B6 ★
Folate ★
Magnesium ★
Canada’s Food Guide serving - 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
★
★
15
Spacewalk Sweetie is a brave astronaut who's preparing for her next
space flight. She has lots of nutrients to help her body handle zero
gravity, and Vitamin A to help her see the planets in outer space.
Vitamins/Minerals for:
Bones/Teeth ✔
Blood ✔
Energy Breakdown ✔
Eyes ✔
Growth ✔ Skin ✔
Fibre ★★
Vitamin A ★★★
Vitamin C ★★
Thiamin ★
Riboflavin ★
Niacin ★
Vitamin B6 ★★
Iron ★
Magnesium ★
Canada’s Food Guide serving - 125mL (1/2 cup) - Health Canada 2007
★ = source, ★★ = good source, ★★★ = excellent source
For fibre ★ = source, ★★ = high source, ★★★ = very high source
Katie believes that eating a variety of vegetables is a good thing.
That’s why she likes to “mix it up” with plenty of colourful veggies
that make meals both nutritious and delicious!
★
0
Salty can be found in many foods and drinks, including processed
foods. Choose vegetables with little or no added "Salty" and
savour the flavour with other herbs and spices. Remember
that moderation is the key to a healthy diet!
★
0
Buddy can add flavour to your favourite vegetables, but can
raise the fat content of foods. Choose vegetables with little or
no added fat, and remember that moderation is the key to a
healthy diet!