Tips on Eating More Fruits & Veggies

1. Have a glass of 100% juice in the morning.
2. Snack on fresh fruit throughout the day. Grab an apple or banana on your way out the door.
3. Eat a big salad at lunch with little or NO dressing.
4. Snack on raw veggies, preferably with no low-fat dip, instead of chips or candy.
5. Keep trail mix made with dried fruit on hand for a quick snack.
6. Enjoy your favorite beans and peas. Add them to salads. Try black bean and corn salsa for snacking.
7. Add fresh veggies to your favorite pasta sauce or rice dish.
8. Eat at least four vegetables with dinner.
9. Choose fruit instead of a richer dessert.
10. NO factory farmed meats, milk, eggs or cheese.
11. No Sugars or FATS.
12. Eat Apricot Seeds- highest source of B-17 (laetrile) and the only known *CURE for CANCER*!

For the best calorie control, eat vegetables raw or steamed. Use little or NO low-fat dips, garlic, onions, and other herbs, or very small amounts of sauces for flavor. No butter or cheese!

Eat a variety of colorful fruits and veggies everyday.

To get as many nutrients as possible, eat fruits and vegetables of different colors - red, yellow-orange, white, green, and blue-purple. Each color provides different phytochemicals and nutrients that work together to protect your health.

Green

Leafy greens- Darker the GREEN; the BETTER! (collard, mustard, and turnip greens, Swiss chard, kale, spinach and lettuces), asparagus, green peppers, broccoli, green beans, peas, green cabbage, green onion, brussels sprouts, okra, zucchini, Chinese cabbage (nappa/ bok choy), chayote Squash, endive, leeks, broccoli rabe, green apples, green grapes, honeydew melon, kiwi fruit, limes. Remember: Leafy Greens: The darker the Green; the better!

Yellow / Orange

Carrots, summer squash, sweet corn, sweet potatoes, butternut squash, winter squash, pumpkin, yellow peppers, rutabagas, yellow tomatoes, cantaloupe, grapefruit, lemons, nectarines, oranges, peaches, pineapples, tangerines, apricots, mangoes, papayas

Red

Tomatoes, spaghetti sauce, tomato juice, tomato soup, red peppers, red onions, beets, red cabbage, kidney beans, red beans, red lentils, radishes, red apples, pink grapefruit, strawberries, cherries, watermelon, raspberries, cranberries, pomegranates

Blue / Purple

Eggplant, purple Belgian endive, purple grapes, plums, raisins, blueberries, blackberries, purple figs, dried plums, elderberries, black currents

White

Cauliflower, mushrooms, onions, garlic, parsnips, shallots, turnips, ginger, jicama, bananas and pears.