Empowering People Affected by Cancer Through Food as Medicine

In 2019, Cook for Your Life joined forces with Fred Hutch Cancer Center with a clear mission: to make evidence-based nutrition information accessible to anyone facing cancer and to open doors for new research. Six years later, the website has reached more than 20 million people. We’re proud to reflect on our impact and inspired by what’s still to come.

A Powerful Partnership Rooted in Care

From the start, Cook for Your Life’s content aligned with Fred Hutch’s mission to unite innovative research and compassionate care to prevent and eliminate cancer and infectious disease. Nutrition is a vital part of cancer prevention, treatment, and survivorship. Our work is developed with guidance from our Clinical Oncology Nutrition Advisors—registered dietitians who are board-certified specialists in oncology nutrition at Fred Hutch. Our Medical and Scientific Advisors help ensure everything we publish is grounded in the latest evidence and best practices in cancer care.

Whether you’re in treatment, in remission, or caring for someone with cancer, knowing what to eat can feel overwhelming. And while our institution is based in Seattle, Cook for Your Life has made it easier for people around the world to find comfort, clarity, and community through food.

A Recipe for Results

Here are just a few highlights from the past few years:

Our Global Reach

• In 2024, website users viewed over 7 million pages across our English and Spanish websites, nearly doubling 2023’s 4 million page views
• Attracted visitors from more than 187 countries
• Expanded bilingual content, including recipes, blog posts, and videos in Spanish and English

Trusted, Practical Content

• Organized, updated and curated over 1,100 recipes tailored for people in and after cancer treatment
• Wrote and updated over 150 blog posts focused on nutrition education, such as the benefits of consuming healthy fats, when and how to eat a high fiber diet, and summer food safety tips
• Developed video tutorials, cooking classes, and downloadable guides for a variety of dietary needs

Survivors & Caregivers at the Center of Our Work

• Hosted live cooking demos and Q&As for cancer communities
• Partnered with organizations serving BIPOC, tribal, and low-income communities
• Collected powerful testimonials from people who’ve cooked their way through treatment with us by their side

Making a Direct Impact on Lives

These stories are the heart of our work. They remind us that a simple soup, meal-prepping tips, or a pot of healing broth can offer more than nutrition—they offer comfort, too.

Additionally, our website has been featured in national and local news outlets, including being featured on Seattle’s KOMO news last year, reporter Kelly Koopmans said,

Research That Drives Change

Led by Dr. Heather Greenlee, scientists at Fred Hutch use the Cook for Your Life platform to deliver nutrition, culinary, and lifestyle interventions. Our research helps people and communities prevent cancer and live well after treatment through education, digital health tools, and integrative therapies. We strive to understand what cancer survivors can do, in addition to conventional care, to improve cancer outcomes.

Committed to health equity, we create evidence-based solutions that prioritize diverse and historically underrepresented communities.

Looking Ahead: What’s Next?

We’re not slowing down. In the coming months, we’re expanding our resources through:

• Adding more global cuisine recipes and resources
• Creating nutrition tools designed for clinicians and caregivers
• Tapping experts across the Fred Hutch network to share their knowledge with you
• Executing more research studies

Thank You for Being Part of This Journey

To our community, our team, and our partners—your interest in our work and your support fuels our mission every day.

• ️Support our mission
• Explore our latest blog posts about nutrition
• Get recipes and nutrition articles delivered to your inbox twice a month
• Tell us why you love our website

If You Are Just Joining This Journey, Hello!

Just found us? Welcome! We’re ready to help.

Here are a few places to start:

• Explore cancer prevention tips
• Explore in treatment resources
• Explore healthy survivorship information
• Get recipes and nutrition articles delivered to your inbox twice a month

As we continue to grow, our commitment remains the same: to make food as medicine accessible to anyone affected by cancer. With trusted recipes, science-backed guidance, and a caring community, we’re here to help people nourish themselves every step of the way.

The post Cook for Your Life Celebrates 6 Years with Fred Hutch Cancer Center appeared first on Cook for Your Life.

The feature walked viewers through Cook for Your Life’s resources, which include over 1,100 recipes, instructional videos, and science-based nutrition tips available in English and Spanish. They showed how people can filter recipes based on symptoms or side effects, making it easier to find meals that feel manageable during treatment. 

In the Fred Hutch Human Nutrition Lab, Dr. Greenlee demonstrated one of the website’s recipes—a simple cabbage salad. The ingredients weren’t complicated, but they were chosen for a reason: they’re rich in phytonutrients, compounds in plants that may help reduce inflammation and support recovery. 

A Mission to Reach More People 

Dr. Greenlee explained that Cook for Your Life is “a resource dedicated to advancing research on diet, cancer prevention and survivorship.” Her team aims to expand access to evidence-based nutrition tools that empower people to take care of themselves during and after cancer. 

Cook for Your Life continues to build on that mission by—adding new recipes, creating new blog posts, and developing resources that meet people where they are in their cancer journey.  

Missed the KOMO News segment? Watch it here. 

Has Cook for Your Life helped you? We want to hear your story; tell us about it here.

The post Cooking Through Cancer: A KOMO News Feature  appeared first on Cook for Your Life.

Cookies, pies, and candies abound in office spaces, social gatherings, and in local shops. Advertisements for sugary foods and drinks are inescapable. While the American Institute for Cancer Research recommends limiting sugar-sweetened beverages and eating plant-focused diet, breaking the habit of seeking out sugary sweet foods can be challenging. Sugar substitutes (also called artificial sweeteners and non-nutritive sweeteners) could be one way to kick the habit. 

Eating and drinking sweet foods releases dopamine, the “reward” or “pleasure” hormone. This may be why we are typically drawn to eat something sweet when we are feeling down, unhappy, or bored. It is not fully understood whether eating and drinking sugar substitutes have a similar effect on the body’s hormones that control mood and craving, how they may affect overall digestion, or in what ways they alter the make-up of your gut microbiome. However, we do know that sugar substitutes do not affect blood glucose in the same way as table sugar. This is why sugar substitutes appear to be a good option for people with blood sugar regulation issues or other metabolic disorders, such as diabetes or fatty liver disease, who want to add a little sweetness to their coffee or tea.

Understanding Sugar Substitutes and Their Safety 

The United States Food and Drug Administration (FDA) regulates sugar substitutes (non-nutritive sweeteners) and establishes safe levels for daily consumption. According to the FDA, six artificial sweeteners (made from chemicals, plant extracts, and/or herbs) and three fruit- and plant-based sweeteners (e.g., monk fruit, stevia) are “Generally Recognized As Safe” (GRAS). GRAS sweeteners are safe to consume within specific daily limits, all of which are much higher than an average person would consume (see image below).  

Another alternative to table sugar is a group of sweeteners called “sugar alcohols” (e.g., erythritol, sorbitol, xylitol). Sugar alcohols are usually less sweet, lower in calories, and do not affect blood glucose in the same way as table sugar. These are commonly found in “sugar-free” candies and chewing gum and are considered safe by the FDA. 

Some research has linked the use of specific non-nutritive sweeteners with negative health outcomes. In 2023, the International Agency for Research on Cancer labeled aspartame as “possibly carcinogenic to humans”. While concerning, the conclusion was based on limited evidence, and the FDA’s acceptable daily intake (roughly 9 or more cans of aspartame-sweetened sodas for someone weighing 150lbs) was not changed. Erythritol (a sugar alcohol) has also received increased scrutiny following a 2023 article, but the FDA’s recommendations have not changed. Still, some studies have suggested possible health benefits, even suggesting that using sugar substitutes may encourage healthier lifestyle choices. However, stronger research is needed to prove a direct connection. 

The Bottom Line: Should You Use Sugar Substitutes? 

In summary, current evidence shows that sugar substitutes are generally safe and do not directly cause harm to people. If you need to consume less sugar due to health conditions like type 2 diabetes or are trying to cut back for other reasons, consider using sugar substitutes in moderation. Each sweetener has a different level of sweetness, and each one is much sweeter than table sugar (see image below). Sugar alternatives may affect blood sugar differently as well. Water and unsweetened drinks, like tea, coffee, and water infused with fruit or herbs, are still the best choices and what you should aim to drink most often. If you are seeking help in finding the right sugar substitute for you, consult a registered dietitian. 

References & Resources: 

• Aspartame and Other Sweeteners in Food. U.S. Food & Drug Administration. February 27, 2025. Accessed March 13, 2025. https://www.fda.gov/food/food-additives-petitions/aspartame-and-other-sweeteners-food

• Aspartame and Cancer Risk – What You Need to Know. American Institute for Cancer Research. July 14, 2023. Accessed March 13, 2025. https://www.aicr.org/resources/blog/aspartame-and-cancer-risk-what-you-need-to-know/

• Aspartame hazard and risk assessment results released. World Health Organization. July 14, 2023. Accessed March 13, 2025. https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released

• Jia H, Bernard L, Chen J, et al. Serum metabolomic markers of artificially sweetened beverage consumption. The Journal of Nutrition. 2024;154(11):3266-3273. doi: 10.1016/j.tjnut.2024.09.024

Blake Langley, ND, LAc is a clinical researcher at the Fred Hutchinson Cancer Center specializing in studying how integrative therapies can support cancer survivors. Blake is the principal investigator of a clinical trial on acupressure and a co-investigator on multiple health-promotion studies across multiple cancer types. 

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Healthy snacks don’t have to be complicated. There are plenty of colorful and nutritious snack options that require little to no preparation. Here are a few ideas to get you started: 

• Pack fresh fruit. Whole apples, oranges, and bananas are easy grab-and-go items. If you have more time to prepare, you can also rinse and/or cut up fruit and put it in airtight containers to take with you. (This works well for fruits like berries, melons, and pineapple.) 

• Pair with protein. Protein makes for a more satisfying snack. Serve fruit (or vegetables) alongside a protein-rich option like low-fat cottage cheese, low-fat Greek yogurt, and peanut or nut butter. (Note that non-fat dairy is typically less satisfying – protein and fat are a winning combo in dairy products that can keep you feeling full for longer.) 

• Hummus is a great protein-rich snack that pairs well with cut-up veggies like carrots, celery, and bell peppers. Consider making your own hummus with black beans, white beans, or try adding roasted red peppers or roasted carrots for a different flavor. Check out our Easy Homemade Hummus recipe to get started. 

• Grab a handful of unsalted nuts. These are rich in healthy fats that can help you feel satisfied. You can also make your own trail mix with unsalted nuts and dried fruit – this often costs less than buying prepackaged trail mix, and you can use whichever fruit and nuts you prefer. 

• Blend up a smoothie. Smoothies are easy to make, and you can blend one in advance (even the night before) and take it with you on the go. Start with some frozen fruit, then add Greek yogurt or soaked cashews to get protein and healthy fat. You can also get a vegetable serving by throwing in a cup of leafy greens like spinach and kale, or even shredded carrots and beets. (Be sure to shred in advance unless you have a high-powered blender.) Check out our Smoothie Recipe Collection for inspiration. 

• Make a healthy toast. A good slice of whole-grain toast is the perfect base for a smear of nut butter or avocado. Try our Miso Honeyed Peanut Butter Spread, which pairs probiotics and protein together for a tasty snack.  

Power-Packed Smoothies

Fuel your day and delight your taste buds with a creamy smoothie recipe. It’s a great way to pack in fruits, vegetables, protein, and healthy fats in one easy-to-make drink. When you’re feeling run down, undergoing treatment, pressed for time, or trying to sneak in some veggies for a picky eater, make every sip count with a vibrant, nutritious smoothie.

Get the Recipes

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How much protein your body needs varies from person to person. It depends on factors like your age, biological sex, activity level, and health conditions. When thinking about protein, it is helpful to review what types of protein you eat regularly. You do not have to eat meat (or more meat) to get enough protein. 

Whole grains, beans, legumes, nuts, and seeds provide plant-based protein, along with plenty of fiber, vitamins, and minerals. Eat a variety of these plant foods throughout the day and week to get the nutrients your body needs. (By themselves, most of these plant foods are “incomplete” sources of protein – meaning each food provides only a selection of the amino acids your body needs – so variety is important.) Soy is a complete protein, meaning it has all the essential amino acids your body needs – tofu, tempeh, miso, edamame are all great choices. One serving of beans, legumes, or grains is about the size of a clenched fist. Try our Pan-Fried Marinated Tofu for a flavorful Mediterranean twist on an easy tofu recipe. 

If you do eat animal-based proteins, focus on high-quality and lower-fat sources, like chicken, fish, dairy, and eggs. Limit sources high in saturated fat, including red meats (beef, pork, and lamb) and processed meats (bacon, deli meats). Diets high in red and processed meats have been linked to an increased risk of colorectal cancer. Keep in mind portion size, especially when eating meat – one serving is about the size of the palm of your hand or a deck of cards. 

Take the Pulse: Protein Packed & Vegetarian

The pulse family includes lentils, peas, and beans, and provides us with some of the least expensive yet most nutritious foods we can eat. They are rich in protein and fiber, and when eaten with whole grains in the context of the overall diet, give our bodies the complete array of proteins.

Get the Recipes

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Probiotics are live microorganisms – often called “good bacteria” – that are found in our intestines. These microorganisms can help break down and digest food, fight inflammation, and generally keep a healthy balance of gut bacteria. Good sources of probiotics include fermented foods and drinks, like yogurt, kefir, miso, kombucha, sauerkraut, and kimchi. Take care not to boil or overcook these foods, as this will kill beneficial bacteria. Our Vegetable Miso Soup is a good example of how to add a food like miso to a hot dish. 

A lot of research is still being done to understand all the ways in which prebiotics work in the gut, but generally, prebiotics act as food for your gut bacteria. They can help regulate bowel movements, help your body make hormones that signal hunger and fullness, improve your immune system, and increase good gut bacteria. Prebiotic foods are high in fermentable soluble fiber. All plant foods – fruits, vegetables, whole grains, beans – are rich in fiber, so vary the type of plant foods you eat to get the most prebiotic benefits. 

Cooking With Probiotics

Cooking with probiotics can be tricky since high heat often kills the beneficial organisms. For the best probiotic effect, it’s ideal to consume these foods raw. However, some research suggests heat-treated probiotics may still offer health benefits. Probiotic-rich foods like yogurt, miso, tempeh, sauerkraut, and kimchi are versatile and can add tangy flavors and nutrients to various dishes, from dressings and soups to marinades and grilled items.

Get the Recipes

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Fiber has some great health benefits and is one of the most important parts of a cancer-protective diet. There are two types of fiber, soluble and insoluble:  

• Soluble fiber absorbs water, so it can help slow down digestion and help you feel full. Slowing down digestion can help to regulate your blood sugar level, and feeling fuller for longer can help you eat the right amount to maintain a healthy weight, which is important for preventing cancer and other chronic diseases, as well as for healthy survivorship. Soluble fiber can also bind bile acids (made from cholesterol); this action can help lower your blood cholesterol. 
• Insoluble fiber is “roughage” that can’t be digested, so it passes through your digestive system more quickly than soluble fiber, helping to sweep your colon and keep you regular. Insoluble fiber is also a food source for good gut bacteria, which can ferment it for energy. 

While some plant foods are high in a particular type of fiber, most contain a mix of the two. You will only find fiber in whole plant foods like fruits, vegetables, whole grains, nuts, seeds, beans and legumes. Our High Five for High Fiber recipe collection features plant-based, fiber-rich recipes that can help you increase your intake. You can also read about the types of fiber and recommended intakes in more detail here.

High Five for High Fiber

The American Institute of Cancer Research (AICR) recommends five servings of fruits and vegetables daily, plus whole grains and lean proteins. Fiber aids regularity, fullness, weight maintenance, and protects against cancers like colon cancer. Try these veg-heavy recipes to boost your fiber intake.

Get the Recipes

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A low FODMAP diet can be recommended by a healthcare professional when someone is experiencing abdominal pain, discomfort, gas, bloating, diarrhea and/or constipation. Developed in 2005 by a group of researchers at Monash University, this elimination diet has been used by physicians for nearly 20 years, primarily, for the treatment of irritable bowel syndrome (IBS).

All foods we eat are divided into three broad categories, called macronutrients, which are proteins, carbohydrates and fats. FODMAPs (an acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols) fall under the carbohydrate category. The researchers at Monash University found that foods containing certain size carbohydrate molecules are not always digested by the body and can cause abdominal discomfort and pain. Those carbohydrate molecules were identified as FODMAPs. Therefore, reducing high FODMAP foods in your diet can significantly improve symptoms of IBS.

Some examples of FODMAPs in food include:

• Fructose: a monosaccharide found in varying amounts in fruit but particularly high in apples, pears, and honey
• Lactose: a disaccharide found in milk and other dairy products
• Fructans and galactans:, both oligosaccharides found in onions and garlic
• Polyols, also called sugar alcohols, including sorbitol, xylitol, erythritol, lactitol, mannitol, maltitol and isomaltitol; often found in “sugar free” or reduced calorie foods.

Many people who follow the low FODMAP diet have relief from their symptoms when they adhere to a specific, phased diet that is recommended by their registered dietitian. Because the diet is restrictive, it is not meant to be continued long term, and should always be followed under medical supervision. A registered dietitian can guide you through the steps to effectively implement the diet and eat enough calories to get important nutrients while minimizing belly discomfort, pain or unnecessary weight loss. The goal is to help you experience symptom relief and transition off the diet in steps that allow you to add more variety back to your diet.

Check out our collection of low FODMAP recipes to get you started. Your kitchen awaits your exploration, your taste buds will be delighted, and your gut will thank you.

Below are lists of foods high in FODMAPS and foods generally low in FODMAPS. If you have been asked to follow a low FODMAP diet, you can use this as a reference, avoiding/limiting foods high in FODMAPs and including foods low in FODMAPs. Ask your health care provider for a more detailed understanding of how to use this for your needs.

Foods high in FODMAPs

• Vegetables: asparagus, artichokes, cauliflower, garlic, mushrooms, onion, sugar snap peas
• Fruit: apples, cherries, mangos, nectarines, peaches, pears, plums, watermelon, dried fruits (prunes, etc.)
• Dairy and non-dairy alternatives: cashew milk, cow milk, goat milk, ice cream, sheep milk, soymilk yogurt, soft cheeses
• Grains: wheat, barley, rye
• Legumes and pulses:  beans (except those listed in the low FODMAP section), chickpeas (sprouted), red lentils 
• Nuts and seeds: cashews, pistachios
• Sugars and sweeteners: agave, honey, carob powder, artificial sweeteners (mannitol, sorbitol, xylitol), high fructose corn syrup

Foods low in FODMAPs

• Vegetables: Bok choy, bell peppers, carrots, cucumber, eggplant, green beans, lettuce, radish, parsnips, potato, tomato, zucchini (in limited amounts)
• Fruit: bananas, blueberries, cantaloupe (in limited amounts), grapes, kiwi, oranges, pineapples, raspberries, strawberries (in limited amounts)
• Dairy and non-dairy alternatives: almond milk, lactose- free milk, hard cheeses
• Proteins: meats, seafood, poultry, eggs, tofu, tempeh
• Grains: gluten- free breads, gluten- free pastas, oats, quinoa, rice, sourdough spelt bread
• Legumes and pulses: black beans (in limited amounts), chickpeas (canned, in limited amounts), green lentils (in limited amounts), mung bean sprouts
• Nuts and seeds: almonds, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pumpkin seeds, walnuts
• Sugars and sweeteners: dark chocolate, maple syrup, rice malt syrup, table sugar

Additional References & Resources:

Monash University: The Low FODMAP Diet

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The term “healthy fat” usually refers to unsaturated fat. This type of fat is a key part of the Mediterranean diet, which has been well-studied and linked to a reduced risk of chronic disease. Good sources of unsaturated fat include olives/olive oil, avocado/avocado oil, sunflower oil, nuts and seeds.  

Omega-3 fatty acids are a specific type of unsaturated fat that get a lot of attention and for good reason – they can lower cholesterol and reduce inflammation, and most Americans don’t eat enough omega-3-rich foods. Good sources of omega-3s include cold-water fish (salmon, halibut, sardines), walnuts, flaxseed, chia seeds, hemp seeds, and dark leafy greens. For lots of healthy fat on one satisfying piece of toast, try our Omega-3-Packed Avocado Toast featuring avocado, flaxseed, and chia seeds. 

It is important to know that saturated fat does have a place in our bodies. Saturated fats help make cholesterol, hormones, and cells. Good sources of saturated fat include coconut, peanuts, egg yolks, and dairy. Avoid or limit high fat and highly processed meats (like bacon, salami, bologna, pork, some types of beef), as these have been linked to increased risk of chronic disease. 

Trans-fat has no place in our bodies. These lab-made fats can cause inflammation and damage blood vessels. They are found in manufactured/processed foods and deep-fried foods. Identify trans fats by looking for the word “hydrogenated” in the ingredients list underneath the nutrition facts label. 

Omega-3-Packed Avocado Toast

Is anyone ever not in the mood for avocado toast? We enhance it with nutrient-rich seeds. Avocados are rich in healthy fats, omega-3s, fiber, and antioxidants. For those in treatment, it’s a great snack when you’re fatigued or need extra calories.

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Most of us are not eating enough plants, so if you want to eat healthier, including more plants in your diet is a great place to start. 

Plant foods like fruits, vegetables, whole grains, nuts, and seeds are packed with vitamins, minerals, fiber, and phytonutrients. Phytonutrients are compounds produced by plants as they grow to ward off pests and disease. They offer a variety of health benefits, including fighting inflammation, boosting our immune systems, and repairing the DNA of damaged cells.  

So how can you eat more plants? Try these tips: 

• Add fruits and vegetables to meals and snacks you already make. Try adding colorful veggies to a scramble or omelet; fruit to oatmeal, cereal, or granola; veggie toppings to a homemade pizza; and grated or chopped veggies to lasagna, pasta or rice dishes.   
• Eat colorful plant-focused snacks throughout the day. Fruits like apples, oranges, and bananas are naturally ready for you to grab and go. Other great snack options include homemade trail mix with unsalted nuts and dried fruit, plain yogurt topped with mixed berries, fruit salad, celery with nut butter, and carrot and/or bell pepper slices with hummus.  
• Add a new recipe to your routine. You don’t have to overhaul your entire meal plan. Trying even one new recipe a week can be a great way to experiment and find a new plant-focused meal that you enjoy.  

The question of how to improve your diet for better overall health is a big one, and the answer can vary from person to person. If you are looking for specific recommendations, consider working with a registered dietitian.  

Read our article on phytonutrients to learn more about health benefits and get recipes featuring the various colors of the rainbow. 

The Rainbow of Food: How Phytonutrients Support a Cancer Protective Diet

Phytonutrients are compounds plants produce to protect against damage and predators. Some have cancer-protective properties and many are anti-inflammatory. To get the full benefits, including vitamins, minerals, and fiber, we recommend consuming whole foods.

Read the Article

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Your body needs water to survive and thrive, so it’s important to make sure you are staying hydrated by drinking enough.

Try these tips to increase your water intake: 

• If you like the taste of plain water, carry a reusable water bottle and track how many times you fill it throughout the day. 
• If you don’t like the taste of plain water (or want to switch things up), try flavoring water or seltzer with sliced lemon, lime, cucumber, mint, or even frozen berries. Unsweetened herbal teas like mint or hibiscus are refreshing when iced. You can also lightly sweeten teas with a little honey when hot, then cool them over ice.  
• Eat more foods that contain water: think brothy soups, yogurt, or “juicy” fruits and vegetables like melon, berries, lettuce. Eating these foods is not a substitute for drinking water, but they can help you stay hydrated.  
• Drink most of your fluids early and throughout the day so you’re not trying to drink a lot late in the evening or at night—this can help lessen the chance of late-night trips to the bathroom.

Try the Mint & Hibiscus Tea

Hibiscus and mint make a tasty combo. Hibiscus’ tartness can neutralize any bad taste from chemo drugs and offers vitamins, while mint aids digestion. Plus, this tea is delicious hot or cold.

Get the Recipe

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Not to be confused with MyPlate, which was created by the U.S. Department of Agriculture (USDA) based on the Dietary Guidelines for Americans, the New American Plate focuses on applying the guidelines for cancer prevention. Examples include limiting red meat, and a focus on minimally processed whole plant foods which means more fiber, known to reduce risk of certain cancers.  

Following the New American Plate means that you’ll fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans. Then, at most, one-third of your plate can be filled with a lean protein like fish or chicken. The key is to be flexible and “eat the rainbow,” challenging yourself to have as many colors on your plate as possible. When you have a variety of colors on your plate, you’ll get more benefits from phytonutrients.  

Since the New American Plate is plant focused, most of the sources of fat will be low in saturated and trans fats which are known contributors to chronic health issues like heart disease. Some examples of the healthy fats you may find in a plant focused diet include avocados, nuts and seeds. Your body uses these healthy fats for brain health and improved cellular activity.  

Changing your approach to nutrition 

If processed and prepackaged meals have been your mainstay, start with a few changes in your routine to make eating in a style consistent with the New American Plate doable. Below are some tips to get started. 

Tips on How to Eat More Fruits and Vegetables 

• To start, pick fruits and vegetables you are familiar with, then slowly add one new fruit, vegetable and/or grain to your cart every time you go to the store.  
• Serve a salad with every meal. Use this collection for inspiration.  
• Try new herbs and spices to expand your kitchen’s flavor profile. 
• Shop the perimeter of the grocery store where fresh foods are usually found. 

Sample one-day menu for eating the New American Plate 

Breakfast  

Overnight Oatmeal with Fresh Fruit and coffee 

Lunch 

Spice-Marinated Roasted Chicken and a large garden salad with avocado dressing 

Dinner 

Easy Poached Salmon, steamed green beans, roasted cherry tomatoes, steamed millet and a mixed greens salad with lemon juice as a dressing. 

The New American Plate may represent a new culinary adventure for you, or you might already be a veteran at eating a lot of fruits and vegetables, either way, the goal is to make them the star of your meals.   

Additional References & Resources: 

https://www.aicr.org/cancer-prevention/healthy-eating/new-american-plate/

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