Eat Healthy — Live Healthy
Choose a Healthy Diet
A healthy diet filled with lots of fruits and vegetables is essential for health.
Here are the facts:
- Obesity is a risk factor for cancer, heart disease, stroke, and diabetes.
- Most fruits and vegetables are naturally low in fat and calories and are filling.
- Fruits and vegetables provide essential vitamins
and minerals, fiber, antioxidants, and other
nutrients that are important for good health.
- The latest US guidelines recommend that we eat 5 to 13 servings of fruits and vegetables every day. One serving is typically one cup.
Eat more fruits and vegetables at every meal.
Make sure that you select from a variety of colors for the most nutritional benefit.
Eat Fresh and Colorful
- Serve a selection of colorful vegetables that include the colors orange, red, yellow, and dark green at meals.
- Eat green vegetables like broccoli, Brussels sprout, cabbage, swiss chard and kale as well as onions and garlic to protect against some types of cancers.
- Try one new fruit or vegetable each week.
- Eat fruit on cereal (not just bananas but apples, berries, grapes, oranges, and peaches).
- Have fruit for dessert (layer a fruit parfait with yogurt, nuts, and oatmeal).
- Snack on raw vegetables instead of cookies, candies or chips. Try celery sticks with natural peanut butter.
- Add vegetables to favorite entrees (tacos, spaghetti, lasagna, pizza, soups).
- Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet.
- Substitute vegetables like lettuce, tomatoes, cucumbers, or onions for two ounces of the cheese and two ounces of the meat in your sandwich, wrap, or burrito.
Raw fruits and vegetables are most nutritious.
Always wash your fruits and vegetables.
Buy local and certified organic whenever possible.
Get More Information:
Contact the Center for Environmental Oncology at the University of Pittsburgh Cancer Institute for updated information and evidence-based resources.
Centers for Disease Control and Prevention