Young girl shopping with her parents in the produce aisle of a grocery store.
Written by Cyndi Adams, Public Health Dietitian

New strategies for incorporating more fruits and vegetables into your day.

Fifty per cent of Canadians are expected to get cancer at some point during their lifetime.1 This reality can be overwhelming, however there are some healthy eating steps we can take to lower our risk of developing certain types of cancers.

Experts recommend eating more plant foods, including vegetables, fruits, whole grains, legumes, nuts and seeds. The vitamins and minerals they contain can help protect against cancer. Eating fruits and vegetables may help protect against head and neck, esophageal, stomach, lung and cervical cancers. Even with all of the benefits of fruits and vegetables, 66 per cent of Canadians eat less than the recommended seven servings of fruits or vegetables daily.

Should I eat super fruits?

We often hear stories of super fruits and vegetables. Instead of focusing on super foods, focus eating the rainbow. A colourful variety of fruits and vegetables provides our bodies with a range of vitamins and minerals that helps our body thrive. Be sure to include dark green and orange vegetables each day.  

How can I eat more?

Try these tips to eat more fruits and vegetables:

  • Strive to fill half of your plate with fruits and vegetables.
  • Start your day with berries or other fruit in your cereal or oatmeal. 
  • Prefer eggs for breakfast? Top your eggs with some sautéed veggies and a sprinkle of shredded cheese to create an easy omelette. 
  • Keep a bowl of fresh fruit on your counter or by your desk for quick and easy snacks. People are more likely to eat fruits and vegetables if they can see them and they are easily accessible.
  • Aim to have at least one fruit or vegetable with every meal or snack throughout the day.
  • Salads are a great way to get a nice variety of veggies in one dish. When eating out, ask for veggies on the side.
  • Snack on veggies with hummus or tzatziki dip.
  • Smoothies are a great way to fill up on multiple servings of fruits/vegetables. Add in a source of protein such as a nut butter, silken tofu, yogurt, or milk of your choice, to make it a meal.
  • Fresh or frozen fruit is a tasty and healthy topping on frozen yogurt or ice cream.
  • To save money, consider buying vegetables and fruits in season or frozen without added sugar or sauces.

For more tips eating for cancer prevention, visit HealthLinkBC and UnlockFood.ca.


1Canadian Cancer Society


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