Eating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society recommends eating at least 2½ cups of these foods every day. These foods contain important vitamins, minerals, phytochemicals, and antioxidants and they’re usually low in calories. In general, those with the most color – dark green, red, yellow, and orange – have the most nutrients.
Breakfast
If you usually have cereal, slice a medium or half a large banana on top. For an alternative to cereal, pour half a cup of frozen berries into a cup of plain low-fat yogurt. Slice a banana on top or eat it on the run. Prefer something more savory than sweet in the morning? Add spinach and tomato to your morning omelet, or keep
sliced red, orange, and yellow peppers and hard- boiled eggs, or individual cottage cheese cups in the fridge. With more than 1 cup taken care of at breakfast, you’re on your way.
Mid-morning snack
Snack time is a great time to work in more fruits or vegetables. A single-serving container of apple-sauce, 5 or 6 baby carrots, or a small orange will add another ½ cup. It’s only the middle of your morning, and you’re more than half way there!
Lunch
When you need a quick lunch, try a pita sandwich or wrap loaded with vegetables, or a cup of hearty vegetable soup. Either of these gives you at least half a cup – some will give you a whole cup. Add a small side salad with low-fat dressing, and your count just jumped to more than 2 cups for the day so far.
Dinner
Even if you only have a few minutes, dinner veggies are easy. Heat canned or frozen veggies (without added salt or sauces) in the microwave for a quick side dish. Microwave a sweet potato and add a teaspoon of butter, a splash of apple juice or squeeze of lemon, and a light sprinkling of cinnamon and brown sugar. Any one of these will add another cup-size vegetable serving to your day, and now you’re getting more than the minimum recommendation!
Dessert
Savor a frozen treat made from 100% juice or put ½ cup of melon slices, peaches, or other favorite fruit on a toasted whole-grain waffle and you’ve added even more healthy fruits to your day. A splash of maple syrup can add extra flavor.
Other tips to help you reach your goal:
At each meal, fill at least half your plate with fruits and vegetables
Layer lettuce, tomatoes, beans, onions, and other vegetables on sandwiches and wraps
Add tomato sauce and extra vegetables to pastas and vegetable soups
Choose a vegetarian dish when eating out
Challenge yourself to try new vegetables from the produce aisle, frozen foods section, or your local farmer’s market
Keep dried fruits in your desk drawer and glove compartment (but watch the sugar content!)
Keep a bowl full of fresh veggies and fruits on your kitchen counter for quick snacking
If you’re short on time, look for pre-washed, pre-cut vegetables, such as baby carrots and broccoli florets, at the grocery store
