The following tips will help ensure that your meals and snacks have ample protective phytochemicals:
Eat a fresh fruit or vegetable at every meal and snack.
Purchase convenient packages of washed and cut fruits and vegetables to snack on throughout the day. A good example is a bag of baby carrots.
Keep vegetable cooking to a minimum to maximize the amounts of phytochemicals they contain. Some exceptions include carrots and tomatoes, which have an increased phytochemical content when cooked.
Try to a new fruit and vegetable every week. Explore ethnic grocery stores like Latin or Asian groceries where exotic fruits and vegetables can be found.
Visit a local farmer’s market for seasonal produce, which is often fresher than that found in the supermarket.
Purchase frozen, cut vegetable mixes that can be added to soups and sauces.
Sprinkle a few nuts or dried fruits on top of your salad. Add flaxseed to cereals.
Keep frozen fruit on hand to make breakfast smoothies and tasty frozen treats.
Add berries to cereals and salads.
Add barley, beans, peas, and lentils to soups and stews.
Use fresh herbs like cilantro, parsley, and basil to flavor dishes.
Use lots of fresh garlic, onions, and ginger to flavor dishes.
Include cooked tomatoes in dishes as much as possible. Examples include using tomato sauces for beans, sandwiches, potatoes, soups and stews. Use low–sodium canned tomato salsa to spice up burritos, dips, baked potatoes, and veggie burgers.
