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Nutrition Tips on how to get more fruit in your diet!

Eat fruit for dessert!    
Top pizza with pineapple slices!    
Have fresh or dried fruit for a snack!    
Add fruit to breakfast cereal, hot or cold.    
Have peanut butter and banana sandwiches!
Drink fruit juice with breakfast, lunch or dinner.
Have fruit salad, especially in hot summer months!  
Top French toast, pancakes, or waffles with sliced fruit.
Create a fruit shake and add orange juice instead of milk!
Have a fruit cup with lunch, or add fruit to lettuce salads.

Nutrition Suggestions on how to get more veggies in your diet!

Make vegetable lasagna!    
Add chopped veggies to salads!  
Have vegetable or tomato soups!  
Top pizza with sliced vegetables!  
Make a vegetable chili with beans!  
Add peas or broccoli to baked macaroni.  
Eat raw vegetables with meals or as a snack.  
Add diced celery and/or shredded carrots to tuna salad.  
Add veggies to meat, noodle, pasta and/or rice casseroles.  
Add lettuce, tomato, green pepper, and/or onion to sandwiches.  

Scan down the page or go directly to these categories that supply information
on nutrition.   Fruits & Veggies, Vitamins, Minerals, Cookbooks & Recipes,
Books on Nutrition, Health & Nutrition Links.

Fruits & Veggies

Eating fruits and vegetables makes good nutritional sense! The National Cancer Institute (NCI), the American Cancer Society (ACS) and the American Institute of Cancer Research (AICR) recommend eating at least 5 servings of fruits & veggies each day. The benefits of eating fruits and veggies:

  • Lowers your risk of cancer and heart disease
  • Contains essential vitamins (A & C) and minerals
  • High in fiber
  • Low in cholesterol and fat
  • Fewer calories
  • Provides different colors, shapes & tastes to food.

Fruits are loaded with natural vitamins. They are any seed-containing part of a plant, and are broken down into categories, such as:
Citrus - grapefruits, lemons, limes, oranges, tangelos, tangerines
Berries - blackberries, blueberries, raspberries, strawberries
Melons - cantaloupe, pumpkins, zucchini, watermelon.

Fruits include apples, apricots, bananas, blackberries, blueberries, cantaloupe, cherries, cranberries, figs, grapefruits, grapes, honeydew,
kiwi, lemons, limes, mangoes, melons, nectarines, oranges, papayas, peaches, pears, pineapples, plums, raspberries, strawberries, tangelos, tangerines, and watermelon.

Vegetables give us important nutrients. They can be the leaves, roots, stalks, bulbs and flowers of a plant, and are broken down into categories, such as:

  Green leafy - arugula, chard, all greens, kale, lettuces, parsley, spinach
Cruciferous - broccoli, Brussels sprouts, cabbage, cauliflower, kohlrabi
Allium - chives, garlic, leeks, onions, scallions, shallots
Non-starchy root - beets, carrots, radishes, turnips.

Vegetables include artichokes, arugula, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, chard, chives, endive, fennel, garlic, kale, kohlrabi, leeks, lettuce, mushrooms, onions, parsley, parsnips, radishes, rhubarb, rutabaga, scallions, shallots,spinach, and turnips.


** If you are undergoing cancer treatment, please check with your healthcare professional before taking any vitamin supplements. Certain doses of vitamins may interfere with your treatment.

Vitamin A (Retinol, Carotene) aids night vision, immune response and the growth and repair of body tissue. It can be found in eggs, dark green and yellow fruits and vegetables, and low-fat dairy products.

Vitamin B1 (Thiamin) helps nerve function, metabolizes carbohydrates, and aids growth and muscle tone. B1 can be found in dried beans, whole/enriched grains, wheat germ, pork.

Vitamin B2 (Riboflavin) is needed for cell respiration, and carbohydrate, fat and protein metabolism. B2 can be found in eggs, fish, whole/enriched grains, low-fat milk products, meat, poultry, and green leafy vegetables.

Vitamin B6 (Pyridoxine) helps form red blood cells and antibodies, helps nerve function and carbohydrate and protein metabolism. B6 can be found in fish, whole grains, lean meat, potatoes and poultry.

Vitamin B12 (Cobalamin) aids in blood cell formation, maintains the nervous system and metabolizes carbohydrates, fats and proteins. B12 can be found in eggs, fish, lean meat, non-fat milk and poultry.

Biotin helps fatty acid formation, B vitamin utilization and carbohydrate, fat and protein metabolism. Biotin can be found in cereals, egg yolk, and dark green vegetables, and can be made by microorganisms in the intestinal tract.

Folate (Folic Acid) helps red blood cells form, grow, divide, and protein metabolize. It can be found in dried beans, broccoli, fortified cereals, nuts, oranges, and green leafy vegetables.

Niacin aids the health of the digestive system, blood circulation, nerve function, and carbohydrate, fat and protein metabolism. Niacin can be found in dried beans and peas, fish, whole/enriched grains, and poultry.

Pantothenic acid converts nutrients into energy, and aids vitamin utilization and nerve function. Pantothenic acid can be found in whole grains, legumes and lean meats.

Vitamin C (Ascorbic acid) aids wound healing and immune response, enhances iron absorption (preventing iron-deficiency anemia), facilitates the use of calcium for building bones and blood vessels, reduces symptoms of allergy and asthma, prevents cataracts, and aids in the formation of liver bile. Vitamin C can be found in berries, broccoli, citrus fruits, melons, green and red peppers, and tomatoes.

Vitamin D (Cholecalciferol) aids in the formation of bones and teeth. Vitamin D can be found in egg yolk, fatty fish, fortified milk and is also made in our skin when exposed to sunlight.

Vitamin E (Tocopherol) protects cell membranes and red blood cells from oxidation. It can be found in whole grains, nuts, vegetable oil, dark green vegetables, and wheat germ.

Vitamin K helps the formation of bone and blood clotting agents and can be found in cereal, egg yolk, and green leafy vegetables.


** If you are undergoing cancer treatment, please check with your healthcare professional before taking any mineral supplements. Certain doses of minerals may interfere with your treatment.

Calcium supports bone, teeth and muscle tissue, regulates heartbeat, muscle action, nerve function and blood clotting. Calcium can be found in salmon with bones, calcium fortified orange juice and bread, and low-fat or nonfat milk products.

Chromium is needed for energy, increasing insulin effectiveness, and for muscle function. Chromium can be found in beans, cheese, whole grains, peas, and meat.

Copper is needed for bone health and red blood cell and pigment formation. Copper can be found in dried beans, nuts, oysters, and cocoa powder.

Iodine is important for the healthy function of the thyroid gland, which controls metabolism. Iodine can be found in iodized salt and seafood.

Iron formulates hemoglobin in blood and myoglobin in muscle (getting oxygen to cells). Iron can be found in beans, fish, whole/enriched/fortified grains, meat, poultry, and green leafy vegetables.

Magnesium aids enzyme activation, nerve and muscle function, and bone growth. Magnesium can be found in dried beans, whole grains, nuts and green vegetables.

Manganese aids sex hormone production, cell function, and bone growth and development. Manganese can be found in fruits, whole grains, nuts and vegetables.

Phosphorus aids bone development and helps utilize carbohydrates, fats and proteins. It can be found in beans, eggs, fish, whole grains, meat, poultry and low-fat milk products.

Potassium helps control heart muscle activity, and aids nervous system and fluid balance. Potassium can be found in beans, bran cereal, fruits, low-fat milk products, and vegetables.

Selenium helps to fight oxidation damage. Selenium can be found in chicken, eggs, garlic, grains, lean meat, and seafood.

Zinc helps to regulate metabolism, aids in healing and effects taste and smell sensitivity. Zinc can be found in eggs, whole grains, lean meat, low-fat milk products, and seafood.

Cookbooks & Recipes

** These books contain recipes, with nutritional information included.

Eating Well through Cancer
   by Holly B. Clegg, Gerald Miletello, April 2001

Nature's Cancer-Fighting Foods
    by Verne Varona, June 2001

The Cancer Survival Cookbook: 200 Quick & Easy Recipes
    by Donna L. Weihofen, Christina Marino, Nov 1997

The Cancer Recovery Healthy Exchanges Cookbook
    by Joanna M. Lund, Barbara Alpert, March 2000

Books on Nutrition

** These books contain nutritional information, with recipes included.

ABC's of Nutrition & Supplements for Prostate Cancer
    by Mark A. Moyad, Feb 2000

A Dietitian's Cancer Story: Information & Inspiration for Recovery & Healing
    by Diana Dyer, Sept 2000

Beating Cancer With Nutrition - Revised
    by Patrick Quillin, Norren Quillin, Jan 2001

Give It To Me Straight!
      by Kim Dalzell, Feb 2004

Challenge Cancer and WIN!
    by Kim Dalzell, April 2002

Tell Me What to Eat to Help Prevent Breast Cancer
    by Elaine Magee, April 2000

Tell Me What to Eat to Help Prevent Colon Cancer
    by Elaine Magee, Feb 2001

Health & Nutrition Links
** We could have listed TONS of links for you, but the few we choose
have fantastic links of their own! See for yourself!

American Institute of Cancer Research (AICR)
Cancer Nutrition Info, LLC
Diana Dyer, MS, RD - Cancer & Nutrition Specialist
Living & Raw Foods - Resources
Meals For You
More Egg Info - American Egg Board
Soyfoods - Association of North America
U.S. Soyfoods Directory
Vegetarian Resource Group


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