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 Eating a variety of colorful fruits and vegetables, grains, and legumes (dried peas and beans) helps the fight against cancer.

Adopting a Plant-Based Diet

Research has shown that a plant based diet, which is rich in phytochemicals, protects your body’s cells from cancer causing catalysts. Not only does adopting a plant based diet protect against cancer, but it also decreases your risk for other chronic diseases such as heart disease and diabetes. Eating a plant based diet does not mean that you have to become vegetarian; it just means the majority of what you eat in a day should come from a plant source. The chart below shows all the protective substances plant foods have and can also be found at

phytochemicals in foods

How to Adopt a Plant-Based Diet

  • Plant foods like vegetables, fruits, whole grains, and beans should make up 75% of your meal, while animal foods should make up no more than 25% of your meal
  • Eat more than 5 servings of fruits and vegetables per day
  • Eat more than 7 servings of whole grains (whole wheat breads, cereals, whole wheat pasta, brown rice) and legumes (dried peas and beans) per day
  • Try Meatless Mondays and make 1 vegetarian meal per week. For recipes visit
  • Think of ways to turn your favorite recipes into vegetarian meals. Substitute meat in chili with beans, enjoy eggplant parmesan instead of chicken parmesan, try a vegetable stir fry instead of beef stir fry, or add nuts and seeds to your salad instead of grilled chicken
  • Visit an ethnic restaurant or grocery store and try something new