As the old adage goes, “You are what you eat.” When it comes to your health, this saying is true — eating healthier foods will make you feel better, have more energy and help you maintain your weight.

Many of the foods we eat—as tasty as they are—aren’t always the easiest for our system to digest. This is true for highly processed foods, and foods high in sodium, sugar, saturated fats and cholesterol. It’s not to say that, in moderation, we can’t enjoy some of these foods, but research has proven that a diet high in fresh food, especially green vegetables, may help prevent colon cancer.

Considering colon cancer is one of the most common cancers in men and women, it’s nice to know that a balanced, healthy diet may be the first step toward disease prevention. Yolandra Johnson, MD, Gastroenterologist at NorthShore, provides easy ways to work more greens and other vegetables into your daily diet:

• Add chopped vegetables to your pasta sauces. Add chopped or shredded zucchini, carrot, peas, spinach or eggplant into either homemade or store-bought sauces. You’ll be adding extra flavor and more nutrients.
• Blend it up. Smoothies don’t have to be made with only fruit. Consider mixing a more savory blend by adding in vegetables. Spinach is a great addition to fruit smoothies.
• Eat a side salad with lunch or dinner. A salad is a great way to get an extra serving of vegetables, plus it will help fill you up before the main course. That’s good for your diet and for your waistline!
• Choose ready-made options if you’re short on time. Canned and frozen vegetables can be just as nutritious as fresh ones. If you have limited time to prepare meals, go for prepared salads,  pre-chopped veggies, canned goods or frozen items. Remember, there’s no wrong way to add vegetables to your diet.
• Snack on fresh vegetables instead of chips and other junk foods. Cucumbers, peapods, carrots, peppers and celery all make great snack items. Prepare small bags of these veggies for the week so they’re easy to grab and go.

What are some of your favorite dishes that include vegetables? What are some of your tricks for including veggies in your diet?