Increased Fruits & Vegetables and the Effect on Cancer

1. Increased Fruits & Vegetables and the Effect on Cancer

2. AICR 3 Prevention Components1

3. Agenda • AICR Recommendations • New American Plate • Evidence • Benefits • How to incorporate fruits and vegetables into your life

4. Recommendations • Reduce the amounts of energy-dense foods you eat • Fruits and vegetables have a LOW energy-density! • Eat 5 or more servings of non-starchy vegetables and fruits per day2 • Choose a wide variety of fruits and vegetables.

5. AICR: The New American Plate3

6. Evidence • Consuming a diet rich in fruits and vegetables may reduce cancer by contributing to a maintenance of a healthy weight.2 • Fruit and vegetable consumption is also associated with a reduced risk of other chronic illnesses.2

7. Benefits • May decrease risk of cancer • High in fiber which helps with regularity and may also help decrease risk of cancer and other chronic illnesses • The high fiber content makes you feel FULL longer.

8. Benefits • Contain many vitamins and minerals needed for everyday survival. • Contain naturally occurring Phytochemicals, which help to protect our health by blocking potential cancer-causing substances, strengthening our immune system, reduce inflammation, and regulate hormones.

9. What counts as a serving?2 • Vegetables • 1 cup of raw leafy vegetables • ½ cup of chopped, cooked, or canned vegetables • ½ cup (4oz) of 100% vegetable juice • Fruits • 1 medium apple, banana, or orange • ½ cup of chopped, cooked, or canned fruit • ½ cup (4oz) of 100% fruit juice • ¼ cup dried fruit

10. How can YOU add fruits and vegetables into YOUR diet? • Include fruits and vegetables at every meal and as snacks. • Cut up fruits and vegetables in advance and store them in small plastic bags for individual servings4. • Sprinkle raisins or other fruits into salads, baked goods, yogurt, or cereal4. • Use your food processor to chop vegetables finely and add to soups, ground beef, or sauces4.

11. Final Thought • AICR recommends consuming a diet made up of primarily plant foods, which includes grains, beans, fruits and vegetables. • Consumption of fruits and vegetables has many health benefits. • Don’t be afraid to try new fruits and vegetables.