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Eat a Variety of Fruits and Vegetables Each Day
Since the 1980s, at least 150 studies have suggested that people who consistently consume large amounts of fruits and vegetables are half as likely to develop cancer compared to those whose diets lack fruits and vegetables.
Why are plant foods so good for us?
Both fruits and vegetables contain vitamins, nutrients and fiber essential for good health. In addition, they also contain phytochemicals which have disease-fighting abilities. Phytochemicals are what give a plant its color and flavor and protect it from insects and environment. Research surrounding phytochemicals is constantly growing, but we have good reason to believe that these molecules play a protective role during all stages of the cancer process, which means they can also play an important role in cancer prevention.
Incorporating the suggested five to nine servings of fruits and vegetables into your diet daily can be easy if you follow some simple tips:
- Keep carrots or other fresh, crisp fruits and veggies on hand for easy snacking.
- Always have frozen veggies in your freezer for addition to pasta sauces.
- Choose 100% fruit juice rather than sodas or artificially flavored drinks.
- Instead of chips, candy or cookies, substitute dried fruit/veggie snacks.
- When baking, substitute 1/2 cup applesauce for 1/2 cup oil.
- Choose fruit sorbet or frozen fruit for dessert rather than ice cream.
When eating out...
- Choose a portabello mushroom burger or veggie burger rather than hamburger.
- Order a plain baked potato with salsa or veggies rather than french fries.
- Choose a leafy green salad over pasta or potato salad.