Focus on fighting cancer and other chronic diseases with food

Plant foods like fruits, vegetables and whole grains have been shown to be powerful sources of disease fighting antioxidants and phytochemicals.

Make it your goal to get at least 2 cups of delicious fruits and vegetables and at least 3 servings of whole grains each day. Wage your war on cancer with these key strategies:

  • Make sure to include vegetables or fruit at each meal; take a portion that fills half your plate.

  • Go “meatless” for one meal each day.

  • Wash and prepare fruits and veggies; keep them in plain sight so that you can grab-n-go easily.

  • Choose whole grains as often as you can; look for the word “whole” in the first ingredient on the label.

What do potassium, calcium, magnesium, protein and fiber have in common?

They’re all nutrients that can help to lower blood pressure and are key features of the DASH diet (Dietary Approaches to Stop Hypertension). DASH is a well-researched eating plan that focuses on eating more fruits, vegetables, and low-fat dairy foods because they are rich sources of important nutrients.

The health benefits don’t stop there though; calcium, magnesium and protein are also crucial for building and maintaining strong bones. So do your heart and bones a favor and start incorporating DASH principles into your diet today!

  1. Aim to eat 7-8 servings of fruits and vegetables each day. Sounds like a lot? Go slowly. Start by adding just one more fruit and one more vegetable to your diet.

  2. Say cheese! And milk and yogurt…your goal is 2-3 servings of these calcium and protein-rich foods each day.

  3. Looking for magnesium and fiber? Look no further than beans, legumes and nuts. Try black beans, almonds and peanuts.

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