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Introducing The METRO Wanigan

Tuesday 21st August 2007

Introducing The METRO Wanigan

The Canadian Food Guide recommends Canadians eat between 5 and 10 servings of fruits and vegetables each day. According to the Guide, eating more servings of fruits and vegetables per day as part of a healthy diet can help reduce the risk of cancer, heart disease and stroke.

In order to promote this national health goal, The Canadian Cancer Society, the Heart and Stroke Foundation of Canada, and the Canadian Produce and Marketing Association came together to create the 5-To-10-A-Day campaign.

Soon we will be introducing a weekly selection of fruits and vegetables that will make it easier for many Canadians to follow the 5�to-10-a-day campaign. Of course, the selection will have a strong representation of local and certified organic produce.

Here are some of the features of our 5-To-10-A-Day selection:

� $25.00 selection
� at least 3 local items
� at least 3 certified organic items
� variety of 8 to 12 items
� 1 items from at least 4 of the 5 food colour groups
� at least 40 servings

What does �Local� produce mean?

We define �local� produce as any fruits and vegetables grown within the Eastern North American bioregion. The Eastern North America bioregion includes the temperate broadleaf and mixed forests of the eastern United States and southeastern Canada, the Great Plains temperate grasslands of the central United States and south-central Canada, and the temperate coniferous forests of the southeastern United States.

What does �Certified Organic� mean?

"Certified Organic" means the produce item has been grown according to strict uniform standards that are verified by independent organizations. Certification includes inspections of farm fields and processing facilities, detailed record keeping, and periodic testing of soil and water to ensure that growers and handlers are meeting the standards which have been set.

What is a Serving?

A serving, according to the Canadian Food Guide, is simply a reference amount. It helps you understand how much food is recommended every day from each of the four food groups. In some cases, a serving may be close to what you eat, such as an apple. In other cases, such as rice or pasta, you may serve yourself more than one serving.

A typical serving of fruits and vegetables is:

1 medium-sized vegetable or fruit
250 ml (1 cup) of salad
125 ml (1/2 cup) raw, cooked, frozen or canned vegetables or fruit

What are the Food Colour Groups?

Eating a serving of vegetables or fruit from each colour group is one way to add variety to your diet. Each colour group tends to correspond to different combinations of nutrients and phytochemicals.


Vegetables and fruits in the RED group contain phytochemicals, like lycopene and anthocyanins.
Lycopene is being studied for its potential role to reduce the risk of some cancers,including prostate cancer. Anthocyanins are being examined for their possible role in delaying several diseases associated with aging.

Beets , Cabbage (Red), Cherries, Cranberries, Pepper (Red), Plums, Pomegranate, Radishes, Raspberries, Rhubarb, Strawberries, Tomato, Watermelon


Vegetables and fruits in the YELLOW/ORANGE group contain phytochemicals such as beta carotene and flavonoids. Along with vitamin C these phytochemicals are being studied for the role they may play in reducing the risk of heart disease, some cancers and slowing aging.

Apricots, Bean (yellow), Cantaloupe, Carambola, Carrot, Clementine, Corn, Grapefruit, Honeydew melon,
Lemon, Mango, Nectarine, Orange, Papaya, Passion fruit, Peaches, Pineapple, Prickly pear, Pumpkin, Winter Squashes, Sweet Potato, Tangerine, Turnip


Vegetables and fruits in the GREEN group contain phytochemicals, such as lutein and indoles. Lutein is under study for the role it may play in maintaining good vision, while indoles are being studied for the role they may have in reducing the risk of certain cancers.
Apples, Artichoke, Asparagus, Avocado, Beans, Green or Wax, Broccoli, Cabbage (Green), Kale, Collards, Chard, Celery, Cucumber, Fennel, Grapes, Guava, Kiwifruit, Leek, Lettuce, Lime, Okra, Peppers (Green), Snow peas, Spinach, Zucchini


Vegetables and fruits in the BLUE/PURPLE group contain phytochemicals, like anthocyanins and
phenolics. Both of these phytochemicals are powerful antioxidants and are being studied for their potential to reduce the risk of some cancers, heart disease and slowing down the aging process.

Blueberries, Cabbage (Purple), Kale (Purple)


Vegetables and fruits in the WHITE/TAN/BROWN group contain phytochemicals, like allyl sulfides and polyphenols. Both of these photochemicals are under study for their potential role in reducing the risk of heart disease.

Banana, Brussels Sprouts, Cauliflower, Celeriac (Celery Root), Chayote, Eggplant, Garlic, Jicama, Kohlrabi, Mushrooms, Onions (Red, White & Yellow), Parsnip, Pear, Plantain, Potato, Rutabaga

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