Colored fruits and vegetables that is! Fruits and vegetables contain a naturally occurring compound known as phytochemicals. Phytochemicals refer to a variety of compounds that give fruits and vegetables their color and flavor. Some phytochemicals are known for their antioxidant (protect against damage to body tissues) properties in the body. Studies suggest that people who eat more fruits and vegetables, which are high in phytochemicals and antioxidants, have a lower risk of developing some types of cancer. Cancer survivors are encouraged to consume 2 cups of a variety of colorful fruits and vegetables each day.
Cancer-Protective Phytochemicals in Fruits and Vegetables
Top 5 Tips for Eating more Fruits and Vegetables
- Add tomatoes, onions or peppers to your eggs for a delicious omelet
- Pile them on a pizza. Don’t hold back on the veggies. Try spinach, tomatoes, onions, broccoli and onions on your next veggie pizza.
- For dessert, have baked apples, pears, peaches or a fruit salad
- Stuff them into sandwiches. Fill a whole grain pita bread with spinach, tomatoes, and avocado.
- Make a green smoothie. Try these recipes:
Strawberry Spinach Green Smoothie
From food blogger Jaclyn. Check out all her recipes on Cooking Classy.
1 very ripe bananas, peeled, diced and frozen
6 oz fresh strawberries, hulled (about 8-9 medium)
2 mandarin oranges, peeled and halved
3 cups packed baby spinach (do not use regular, baby spinach has a milder and sweeter flavor)
1 cup ice
Add bananas, strawberries, oranges, spinach, water and half of the ice to a blender. Blend until combines then add remaining ice and blend until smoothie is well pureed. Serve immediately.
Banana Mango Avocado Green Smoothie
From Emilie at Emilie Eats. Check out all her vegan recipes for more ideas.
1 banana, frozen
1 cup mango chunks, frozen
1 cup spinach
1 cup milk or non-dairy milk
Splash of vanilla extract
In a blender or food processor, place all ingredients. Blend until smooth. Pour into 1 large or 2 small cups. Enjoy!
Krause’s Food and the Nutrition Care Process by L. Kathleen Mahan, MS, RD, CDE, Janice L. Raymond, MS, RD, CD and Sylvia Escott-Stump, MA, RD, LDN from Evolve