Vegetables and fruits are an important part of a healthy diet, and variety is as important Salads and stir fries are two ideas for getting tasty vegetables on your plate. esophagus, and stomach; fruit probably also protects against lung cancer. Color Me Healthy — Eating for a Rainbow of Benefits While you're at it, make sure you also have reds, yellows, and other bright colors on your plate. . Cranberries, another red fruit [whose color is due to anthocyanins, not lycopene], are play a part in preventing cancer, particularly of the lung, esophagus, and stomach. Fresh food may seem pricey but nutritionists insist you can't afford not to buy fruit of fruit and veg each day can reduce your risk of head, neck and lung cancer, Fill your shopping basket with lots of dark green, leafy vegies.