There’s no better time of the year than now to eat more fruit and vegetables.
Alberta summers offer a bounty of fresh produce. You name it, this season’s got it; cucumber, carrots, summer squash, sweet corn, strawberries, blackberries, cherries and more.
It should come as no surprise that eating plenty of vegetables and fruit is good for your health. But did you know a diet that includes a variety of produce helps to reduce your risk of developing cancer?
Research has shown that vegetables and fruit may help protect against certain types of cancer, such as head and neck, esophageal, stomach and cervical cancers. And, because produce is low in calories and high in fibre, eating a variety of fruits and vegetables can help you reach and maintain a healthy body weight, which in turn helps to reduce your risk of developing cancer (being overweight or obese puts you at a higher risk of cancer).
You can’t go wrong with eating more fruit and vegetables. They’re good for you, and delicious too.
Here are some Canadian Cancer Society tips to help you add more fruit and vegetables to your diet:
• Prepare a weekly meal plan and shopping list that includes plenty of fruits and vegetables. This way you know how you’ll use all that produce so it won’t go to waste.
• Make a veggie version of your favourite pasta, pizza, curry or chili. You could even try having meat-free meals for an entire day once a week.
• Fire up the barbecue and grill fresh fruit slices such as peaches and pineapple for a healthy, sweet dessert.
• Go for a rainbow of colour. Different coloured veggies and fruit provide different nutrients.
• Think of vegetables and fruit as natural convenience foods. Bananas, apples and oranges all come in their own packaging and can be eaten on the go. So can most raw veggies.
• Liven up the food you eat with crunch and colour. Put tomatoes, cucumber, peppers and radishes in sandwiches, berries in yogurt or cereal, and extra vegetables in pasta, rice, stir-fries and soups.
• If time is an issue, buy packages of pre-cut carrots, peppers, leafy greens or mixed fruit to make life and cooking a little easier.
For more cancer prevention tips, please visit the Canadian Cancer Society online at cancer.ca.
