According to Canada's Food Guide, vegetables and fruits should make up half of our diet. They are rich in vitamins, minerals and fiber, reduce the risk of developing certain types of cancer and heart disease, while bringing a multitude of colours, textures and flavours to the plate!

How can I change?

The transition to vegetable food is the most effective way to reduce greenhouse gas emissions, especially with local purchasing. We eat a variety of foods, we save money, we support local farmers, we freeze to conserve nutrients so that we have them all year round.


Colours, textures and flavours await you!

broccoli, asparagus, spinach, etc.
carrots, peppers, squash, etc.
zucchini, sweet corn, beans, etc.
cauliflower, garlic, parsnips, etc.


Consider freezing local produce when it’s in season.


If out of season, choose frozen options. Canned options may contain more sodium.


  • Organic farming: it keeps soil healthy by not using synthetic fertilizers and pesticides, preventing erosion, and enhancing nutrient and water absorption capabilities.
  • Regional. Prioritize Canadian; however, if you are based in Quebec, for example, it is better to source from Vermont or Maine than Alberta.
  • Fresh, field-grown. Cultivation in greenhouses, especially those heated with fossil fuels, emit more greenhouse gases than cultivation on open land.

Did you know

Consider flowers. Flowers can be surprisingly rich in vitamin A (as carotene) or vitamin C.

Vegetable stems, leafy greens and sprouts are great additions to the menu, such as fiddleheads, watercress and nettle.


See our appendices for more information on the vegetables chapter

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Choose sustainable vegetables

Download Chapter 6: Vegetables

Download the guide

This document aims to support the creation of sustainable menus in the food service sector, a step by step approach. It offers relevant tools to reduce the environmental impact of the food served and contribute to socio-economic development.

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