Eating Healthy

      Fruits and vegetables are low in calories and fat and high in vitamins, minerals, and fiber. More importantly, eating more fruits and vegetables as part of a low-fat, high-fiber diet may help reduce cancer risk. Try to eat 5 servings of fruits and vegetables a day. How much is a serving? A serving is:

• 1 medium fruit or 1/2 cup small or cut-up fruit
• 3/4 cup of 100% fruit juice
• 1/4 cup dried fruit
• 1/4 cup raw or cooked vegetables
• 1 cup raw leafy vegetables: lettuce, spinach
• 1/2 cup cooked beans or peas: lentils, pinto or kidney beans

      Surveys show that most people are already eating 3 servings a day, so eating 5 a day may be easier than you think. Research has suggested that people who maintain diets rich in fruits and vegetables may have lower risks for some cancers. The fiber, vitamins, or other components may be responsible for this protective effect. Overall, fruits and vegetables are good sources of many nutrients. Try these healthy options:

• cereal with berries, banana slices, or peach
• yogurt, pancakes, or waffles topped with fruit
• a box of raisins or other dried fruit like apricots
• a banana, apple, or grapes
• cherry tomatoes
• carrot sticks
• steamed broccoli spears
• stir-fried zucchini and squash
• a baked potato

National Institutes of Health, “Time to Take Five: Eat 5 Fruits and Vegetables A Day.”
 

 

 

© 2001-2 Mid-Atlantic Cancer Genetics Network

Privacy Statement

Questions/Comments bmay@jhmi.edu