Eat These 7 Healthy Purple Foods in Honor of World Cancer Day



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World Cancer Day is approaching on February 4, and it’s a time to think about “how everyone — as a collective or as individuals — can do their part to reduce the global burden of cancer.” It’s “a chance to reflect on what you can do, make a pledge and take action,” and like the color of breast cancer awareness is pink, wearing purple on this day is a great way to show your support. While you’re at it, you might as well eat some purple foods, too! Here are seven healthy purple foods you can eat in honor of World Cancer Day, along with our favorite recipes for them. And a fun fact: A purple hue in fruits and vegetables is caused by a type of flavonoid called anthocyanins, an antioxidant that boosts immunity and can help lower your risk of cancer and heart disease.

Eggplant
Eggplant is a great source of dietary fiber, copper, vitamin B1, potassium, niacin, folate, and chlorogenic acid.
Baked Eggplant Parmesan
Eggplant Bolognese with Wine
Eggplant Caponata
Smoky Eggplant Dip

Blueberries
Blueberries are absolutely loaded with nutrients and antioxidants, including calcium, magnesium, iron, zinc, vitamin K, fiber, and vitamin A.
Banana, Blueberry, and Pecan Pancakes
Blueberry & Yogurt Ice Pops
Blueberry Breakfast Quinoa Pudding
Vegan Blueberry Apple Baked Oatmeal

Grapes
Grapes are loaded with antioxidants like vitamin C, manganese, beta-carotene, and resveratrol.
Berry Grape Smoothie
Concord Grape Granita
Salad with Red Grapes and Feta
Tuna Salad with Grapes and Lemon Tarragon Dressing

Purple Cabbage
Purple (or red) cabbage contains high amounts of vitamin A, vitamin C, vitamin K, folate, calcium, magnesium, and calcium; it’s also high in dietary fiber.
Bette's Braised Red Cabbage with Apple
Braised Red Cabbage
Pork Burgers with Thyme Mayo and Red Cabbage Crunch

Purple Potatoes
Thanks to their purple hue, purple potatoes contain four times the antioxidants of Russet potatoes.
Purple Potatoes with Rosemary and Caramelized Onions
Purple Potatoes Wrapped in Puff Pastry
Roasted Purple Potatoes and Red Onion

Plums
Plums are loaded with nutrients, including vitamin A, vitamin K, vitamin C, folate, B1, B2, B3, B6, vitamin E, potassium, fluoride, iron, calcium, and zinc.
Plum Galette
Pork Tenderloin with Warm Plum Salsa
Spinach Salad with Plums and Goat Cheese

Blackberries
Blackberries contain high levels of bioflavonoids and vitamin C, and their dark purple color means that they contain more antioxidants than nearly every other fruit.
Best Blackberry-Lemon Iced Tea
Blackberry-Citrus Salsa
Blackberry-Glazed Salmon
Blackberry-Lime Cornmeal Shortcakes
Blackberry Smoothie


It’s Easy to Add Fruits and Vegetables to Your Diet

Eating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society recommends eating a variety 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. Try to work in a variety of fruits and vegetables every day.

Eating plenty of vegetables and fruits may not be that hard to do when you add these up during your day:

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.

Mid-morning snack

Snack time is a great time to work in more fruits or vegetables. Consider a single-serving container of applesauce, a handful of baby carrots, or a small orange as a snack.

Lunch

When you need a quick lunch, try a pita sandwich or a wrap loaded with vegetables, or a cup of hearty vegetable soup. Add a small side salad with low-fat dressing.

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 serving of vegetables to your day.

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.

Other tips to help you get plenty of fruits and veggies:

  • 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

More menu ideas and recipes are available on our website and by calling 1-800-227-2345. You can also find lots of helpful tips at the the Have a Plant: Fruits and Veggies for Better Health website.


It’s Easy to Add Fruits and Vegetables to Your Diet

Eating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society recommends eating a variety 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. Try to work in a variety of fruits and vegetables every day.

Eating plenty of vegetables and fruits may not be that hard to do when you add these up during your day:

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.

Mid-morning snack

Snack time is a great time to work in more fruits or vegetables. Consider a single-serving container of applesauce, a handful of baby carrots, or a small orange as a snack.

Lunch

When you need a quick lunch, try a pita sandwich or a wrap loaded with vegetables, or a cup of hearty vegetable soup. Add a small side salad with low-fat dressing.

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 serving of vegetables to your day.

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.

Other tips to help you get plenty of fruits and veggies:

  • 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

More menu ideas and recipes are available on our website and by calling 1-800-227-2345. You can also find lots of helpful tips at the the Have a Plant: Fruits and Veggies for Better Health website.


It’s Easy to Add Fruits and Vegetables to Your Diet

Eating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society recommends eating a variety 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. Try to work in a variety of fruits and vegetables every day.

Eating plenty of vegetables and fruits may not be that hard to do when you add these up during your day:

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.

Mid-morning snack

Snack time is a great time to work in more fruits or vegetables. Consider a single-serving container of applesauce, a handful of baby carrots, or a small orange as a snack.

Lunch

When you need a quick lunch, try a pita sandwich or a wrap loaded with vegetables, or a cup of hearty vegetable soup. Add a small side salad with low-fat dressing.

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 serving of vegetables to your day.

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.

Other tips to help you get plenty of fruits and veggies:

  • 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

More menu ideas and recipes are available on our website and by calling 1-800-227-2345. You can also find lots of helpful tips at the the Have a Plant: Fruits and Veggies for Better Health website.


It’s Easy to Add Fruits and Vegetables to Your Diet

Eating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society recommends eating a variety 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. Try to work in a variety of fruits and vegetables every day.

Eating plenty of vegetables and fruits may not be that hard to do when you add these up during your day:

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.

Mid-morning snack

Snack time is a great time to work in more fruits or vegetables. Consider a single-serving container of applesauce, a handful of baby carrots, or a small orange as a snack.

Lunch

When you need a quick lunch, try a pita sandwich or a wrap loaded with vegetables, or a cup of hearty vegetable soup. Add a small side salad with low-fat dressing.

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 serving of vegetables to your day.

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.

Other tips to help you get plenty of fruits and veggies:

  • 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

More menu ideas and recipes are available on our website and by calling 1-800-227-2345. You can also find lots of helpful tips at the the Have a Plant: Fruits and Veggies for Better Health website.


It’s Easy to Add Fruits and Vegetables to Your Diet

Eating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society recommends eating a variety 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. Try to work in a variety of fruits and vegetables every day.

Eating plenty of vegetables and fruits may not be that hard to do when you add these up during your day:

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.

Mid-morning snack

Snack time is a great time to work in more fruits or vegetables. Consider a single-serving container of applesauce, a handful of baby carrots, or a small orange as a snack.

Lunch

When you need a quick lunch, try a pita sandwich or a wrap loaded with vegetables, or a cup of hearty vegetable soup. Add a small side salad with low-fat dressing.

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 serving of vegetables to your day.

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.

Other tips to help you get plenty of fruits and veggies:

  • 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

More menu ideas and recipes are available on our website and by calling 1-800-227-2345. You can also find lots of helpful tips at the the Have a Plant: Fruits and Veggies for Better Health website.


It’s Easy to Add Fruits and Vegetables to Your Diet

Eating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society recommends eating a variety 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. Try to work in a variety of fruits and vegetables every day.

Eating plenty of vegetables and fruits may not be that hard to do when you add these up during your day:

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.

Mid-morning snack

Snack time is a great time to work in more fruits or vegetables. Consider a single-serving container of applesauce, a handful of baby carrots, or a small orange as a snack.

Lunch

When you need a quick lunch, try a pita sandwich or a wrap loaded with vegetables, or a cup of hearty vegetable soup. Add a small side salad with low-fat dressing.

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 serving of vegetables to your day.

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.

Other tips to help you get plenty of fruits and veggies:

  • 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

More menu ideas and recipes are available on our website and by calling 1-800-227-2345. You can also find lots of helpful tips at the the Have a Plant: Fruits and Veggies for Better Health website.


It’s Easy to Add Fruits and Vegetables to Your Diet

Eating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society recommends eating a variety 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. Try to work in a variety of fruits and vegetables every day.

Eating plenty of vegetables and fruits may not be that hard to do when you add these up during your day:

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.

Mid-morning snack

Snack time is a great time to work in more fruits or vegetables. Consider a single-serving container of applesauce, a handful of baby carrots, or a small orange as a snack.

Lunch

When you need a quick lunch, try a pita sandwich or a wrap loaded with vegetables, or a cup of hearty vegetable soup. Add a small side salad with low-fat dressing.

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 serving of vegetables to your day.

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.

Other tips to help you get plenty of fruits and veggies:

  • 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

More menu ideas and recipes are available on our website and by calling 1-800-227-2345. You can also find lots of helpful tips at the the Have a Plant: Fruits and Veggies for Better Health website.


It’s Easy to Add Fruits and Vegetables to Your Diet

Eating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society recommends eating a variety 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. Try to work in a variety of fruits and vegetables every day.

Eating plenty of vegetables and fruits may not be that hard to do when you add these up during your day:

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.

Mid-morning snack

Snack time is a great time to work in more fruits or vegetables. Consider a single-serving container of applesauce, a handful of baby carrots, or a small orange as a snack.

Lunch

When you need a quick lunch, try a pita sandwich or a wrap loaded with vegetables, or a cup of hearty vegetable soup. Add a small side salad with low-fat dressing.

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 serving of vegetables to your day.

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.

Other tips to help you get plenty of fruits and veggies:

  • 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

More menu ideas and recipes are available on our website and by calling 1-800-227-2345. You can also find lots of helpful tips at the the Have a Plant: Fruits and Veggies for Better Health website.


It’s Easy to Add Fruits and Vegetables to Your Diet

Eating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society recommends eating a variety 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. Try to work in a variety of fruits and vegetables every day.

Eating plenty of vegetables and fruits may not be that hard to do when you add these up during your day:

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.

Mid-morning snack

Snack time is a great time to work in more fruits or vegetables. Consider a single-serving container of applesauce, a handful of baby carrots, or a small orange as a snack.

Lunch

When you need a quick lunch, try a pita sandwich or a wrap loaded with vegetables, or a cup of hearty vegetable soup. Add a small side salad with low-fat dressing.

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 serving of vegetables to your day.

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.

Other tips to help you get plenty of fruits and veggies:

  • 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

More menu ideas and recipes are available on our website and by calling 1-800-227-2345. You can also find lots of helpful tips at the the Have a Plant: Fruits and Veggies for Better Health website.


It’s Easy to Add Fruits and Vegetables to Your Diet

Eating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society recommends eating a variety 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. Try to work in a variety of fruits and vegetables every day.

Eating plenty of vegetables and fruits may not be that hard to do when you add these up during your day:

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.

Mid-morning snack

Snack time is a great time to work in more fruits or vegetables. Consider a single-serving container of applesauce, a handful of baby carrots, or a small orange as a snack.

Lunch

When you need a quick lunch, try a pita sandwich or a wrap loaded with vegetables, or a cup of hearty vegetable soup. Add a small side salad with low-fat dressing.

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 serving of vegetables to your day.

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.

Other tips to help you get plenty of fruits and veggies:

  • 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

More menu ideas and recipes are available on our website and by calling 1-800-227-2345. You can also find lots of helpful tips at the the Have a Plant: Fruits and Veggies for Better Health website.



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