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For Cancer Prevention Month, we’re highlighting five behaviors that prevent almost 50% of all cancers. Maintaining a well-balanced diet can reduce the risk of developing cancer, heart disease, and diabetes. If you have been diagnosed with cancer, eating healthy will help 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 ones.
Add more fruits and vegetables to your diet
Visible and Easily Accessible
Keep fruits and vegetables visible and easily accessible. Place several ready-to-eat washed whole fruits in a bowl on the counter, or store chopped colorful fruits and vegetables in a glass bowl in the refrigerator.
Taste the rainbow
Eating different colored foods is key to a healthy diet. Make sure you’re eating your greens, yellows, reds and oranges.
Variety
Choose something other than potatoes! Other foods are packed with different nutrients. Try adding leafy vegetables, fruits, legumes (beans), and peas to your diet.
Make it a meal
Try cooking new recipes. Salads, soups, and stir-fries are just a few ideas for increasing the number of tasty vegetables in your meals.
Plan your day
Snacks
- Use frozen fruit for smoothies.
- Pair nuts or cheese with dried fruit.
- Dip celery, apples, or bananas in peanut, cashew, or almond butter.
Breakfast
- Add fresh fruit to cereal, oatmeal, or yogurt.
- Make a veggie omelet or scramble.
Lunch
- 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.
Dinner
- 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.
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 personalized nutrition counseling. Call 801-587-4585 for more information or learn more about making healthy food choices.