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Nutritional Benefits of Fruits and Vegetables

Fruits and VegetablesThe more you eat, the better.
Fruits and vegetables are packed full of vitamins, minerals, fiber, and other beneficial compounds that promote optimal health.

Eating fruits and vegetables can help your family:

  • achieve and maintain a healthy weight
  • reduce the risk of heart disease, diabetes and some types of cancer
  • build immunity to fight off the common cold and other illnesses

Dinner in an Instant

pasta primavera

Try pasta primavera tonight.

WIC Fruits & Vegetables
Each WIC family member receives $8 – $11 in cash value benefits to purchase fresh or frozen fruits and vegetables.

Here are a few ways to boost your family’s overall intake:

  • Look for color. Choose a variety of colors to get the most nutrients.
  • Keep them crisp. Store fresh fruits and vegetables in your refrigerator’s produce or “crisper” drawer to keep them fresher longer.
  • Grab and go. Keep cut-up fruits and vegetables in the fridge to have as a snack or carry on the go.
  • Drink them. Whip up a fruit smoothie for a tasty breakfast or dessert.
  • Dip them. Try yogurt with fruit or low-fat dips with vegetables.

For recipes and more information on selection and storage of fruits and vegetables check out the recipe section at