How to Add More Cancer-Fighting Fruits and Veggies to Your Diet

There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two-thirds with whole grains, vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than a third of the plate.

Meat should take up no more than a third of the plate

Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.

Try this:

Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (such as oatmeal).

A good Salad for the start of your day

Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can) on your sandwiches, which should be made with whole grain bread. Have a side of veggies like cut up carrots, sauerkraut, or a piece of fruit.

Fruits and Veggie Sandwich

Snacks: Fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds, and a little dried fruit on hand.

Fruits and Veggie makes a good snack

Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces with sautéed vegetables or tomato sauce made with healthy olive oil. Try replacing meat with beans or soy products.

Some Fiber for your dinner

Dessert: Choose fruit instead of a richer dessert. Or a single square of dark chocolate.

Single square of dark chocolate for dessert

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