Can something as simple as eating a diet rich in fruits and vegetables prevent cancer? Increasingly, scientific evidence suggests that eating right may well reduce the risk. Numerous studies have associated a daily diet of fruits and vegetables with a decreased risk of cancers of the mouth, larynx, lungs, esophagus, stomach, colon and rectum.
As a result, The National Cancer Institute now recommends eating at least five servings of fruits and vegetables each day. What’s a serving? It’s one cup of raw, leafy vegetables like spinach or romaine; a medium-sized piece of fruit; one-half cup of chopped, cooked or canned vegetables or fruit; or three-quarters of a cup of juice.
Two of the easiest times to increase your intake, the NCI has found, are at breakfast (try berries on your cereal, along with a glass of juice) and when you’re having a snack (keep an orange or a jar of applesauce nearby). Dinners that focus on fruits or vegetables can also be easy to prepare—not to mention delicious.
Per serving: 156 calories, 2.2 g fat (13% of calories)
Reprinted from Prevention’s Quick and Healthy Low-Fat Cooking, © 1983 by Rodale Press, Inc.