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How to Eat More Fruits and Vegetables

Read Time: 2 minutes

close up of hands chopping vegetables

Eating a healthy, well-balanced diet is an important part of reducing the risk of cancer, heart disease, and diabetes. If you have been diagnosed with cancer, eating healthy will help maintain your body’s recovery between treatments, reduce complications, and improve your quality of life.

Fruits and vegetables have fewer calories than many foods and they have fiber and water to help you feel full. These foods also have vitamins, minerals, and other nutrients, that help protect healthy cells and repair damaged cells.

Here are some ideas for adding more fruits and vegetables to your day:


  • Add fresh fruit to cereal, oatmeal, or yogurt.
  • Make a veggie omelet or scramble.


  • Order a side salad or fresh fruit instead of fries.
  • Add extra tomatoes, onions, and lettuce to tacos, burritos, sandwiches, and wraps.
  • Turn salads into meals by adding chicken, fish, or beans.
  • Add a side of bean soup or chili.


  • Add frozen vegetables to soup.
  • Top a baked potato with steamed broccoli.
  • Make a stir-fry with a variety of vegetables – think rainbow of colors.
  • Make kabobs with lean meat and lots of vegetables.
  • Use spaghetti squash or spiral-cut zucchini instead of pasta.
  • Add frozen vegetables to pasta sauces, casseroles, or rice dishes.
  • Have fresh fruit as a dessert to satisfy your sweet tooth.


  • Use frozen fruit for smoothies.
  • Pair nuts or cheese with dried fruit.
  • Dip celery, apples, or bananas in peanut, cashew, or almond butter.

The next time you head to the grocery store, keep these ideas in mind. Stock up on cancer-fighting foods and help maintain a healthy and balanced diet.

Huntsman Cancer Institute offers more information on personalized nutrition counseling. Call 801-587-4585 for more information.

Cancer touches all of us.