With summer right around the corner, we’ve been thinking about recipes that celebrate the produce of the season and how you can incorporate them into your meal prep. Keep reading for how you can take advantage of summer fruits and vegetables with recipes that are easy to make and delicious.
You may have heard the “5-a-day” messaging coined by experts at the U.S. Centers for Disease Control and Prevention and the American Heart Association. Recent data from a study on 2 million adults showed that consuming 2 fruits and 3 vegetables a day (5-a-day) can help promote longevity and reduce chronic health conditions, including cardiovascular disease and cancer.
According to the U.S. Centers for Disease Control and Prevention, only one in 10 adults is following this recommendation. Participants in the study who were eating 5 servings of fruits and vegetables daily showed a 10% lower risk of death from cancer.
So what does this mean for you?
Increase your daily fiber intake with whole foods
Eating the daily recommendation for fruits and vegetables can contribute to your daily fiber intake, which can enhance cancer risk reduction and recovery. In our recent Ask the Expert webinar, Rachel Beller, MS, RDN, shared that the American Institute for Cancer Research recommends 30g to 35g of fiber a day to help with cancer risk reduction. According to Beller, only 3% of Americans are getting the recommended amount. Beller adds, “I want to emphasize it’s not just about the number, it’s also about diversification, just like any investment that you have.”
Beller shares that fiber helps with weight management, promotes a healthy gut microbiome, and strengthens the immune system, which are critical components of supporting overall health after a cancer diagnosis.
Be sure to ask your care team about what dietary guidelines you should follow before making changes to your diet. Although many people with cancer don’t have to adhere to a specific diet plan, your doctor may have suggestions based on your diagnosis and treatment path. Your care team may refer you to simple guidelines (based on a 2,000 calorie/day diet) from the American Heart Association for how much to eat.
Recognize the power of plant-based proteins
How can you start incorporating more fiber into your diet? Beller shares how plant-based proteins can help. “Another way to up your fiber game plan and help optimize cancer risk reduction is with plant-based proteins,” says Beller. “Plant-based proteins are premium when it comes to reducing the risk of cancer, heart disease, diabetes, you name it.” Beans, lentils, and edamame are not only high in fiber, but they’re also sources of protein and other powerful nutrients that can support your gut and overall health.
Produce to include in your summer meal plans
The U.S. Department of Agriculture has a comprehensive summer produce guide that highlights the season’s vibrant fruits and vegetables, including melons, berries, peas, squash, herbs, and so much more. The Prevent Cancer Foundation shares some great tips for how you can choose ripe produce when you’re at the grocery store or farmer’s market.
Don’t be afraid to spice up your food
While you’re food prepping, turn to your spice cabinet for extra flavorful ways to not only enhance the taste of your food, but also support your body in its fight against cancer as well. According to Rachel, certain spices contain anti-inflammatory and antioxidant properties that could potentially help fight cancer, as well as help with weight management and support gut health. Incorporate spices like garlic, cayenne, thyme, and oregano. Check out the National Foundation for Cancer Research’s list for the full guide.
So, what should you eat?
Whether you’re looking for a satiating entree or a light snack, below are some simple, tasty, and nutritious recipes that take advantage of this season’s produce
- Grilled Fruit Salad
- Spinach-Avocado Smoothie
- Mango Almond Smoothie Bowl
- Corn, Avocado, and Tomato Salad
- Whole Wheat Pasta with Fennel, Pea, and Arugula
- Veggie Pita Pizzas
For more recipe ideas, check out these five cookbooks we’ve gathered that provide practical tips and information on maintaining a balanced lifestyle.
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