Plant-based foods are cancer-fighting powerhouses. They’ve got less fat, more fiber, and more nutrients. These three elements work together to support your immune system and help your body fight off diseases for heart health, diabetes and cancer.
A nice visual reminder is for two-thirds of your plate to be full of colorful natural foods – the more colors the better. Vegetables, beans, and fruit are the most colorful and then whole grains and nuts can round it out.
Dairy products, fish, and meat are items that should take up no more than a third of the plate. At the same time, reduce the amount of processed foods you eat and replace them with a healthy alternative. For example, eat an apple instead of drinking a glass of apple juice, for more fiber and less sugar.
Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (oatmeal!).
Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. On sandwiches, order whole grain bread and load it with as many veggies you can.
Snacks: Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds and a little dried fruit on hand.
Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.
Dessert: Choose fruit instead of a rich dessert. Or a single square of dark chocolate.
If you’re diabetic, you’ll want to choose fruits and vegetables that have less natural sugar.