Eating more fruit and vegetables can be one of the most important things we can do to improve our long-term health.
Fruit and vegetables are packed with fibre, vitamins and minerals essential for our bodies to grow, develop and function properly. Fruit and vegies come in many different types and colours, that provide a range of nutrients that work in combination to help reduce the risk of certain cancers such as mouth, throat, stomach and bowel. Legumes such as beans, peas and lentils count towards your vegie intake and are a good source of vitamins, minerals and fibre.
Aim to eat:
2 serves of fruit each day
AND
At least 5 serves of vegetables each day including legumes.
Eating a diet high in fibre from fruit, vegetables and wholegrains can help reduce your risk of cancer. Fibre is known to protect against bowel cancer.
Fruit and vegetables are low in energy (kilojoules) and high in fibre, which makes us feel fuller for longer and may help us eat less. Avoiding excess weight gain can reduce your risk of 13 types of cancer including cancer of the bowel, kidney, pancreas, oesophagus, endometrium, liver and breast (after menopause).
Having a variety of different coloured fruit and vegetables will provide a range of nutrients and fibre to help reduce your risk of certain cancers like mouth, throat, stomach and bowel cancers. Eat a rainbow.
For example:
Fresh fruit
Canned fruit (in juice, not syrup)
A small handful of dried fruit
Vegetable sticks or wholegrain crackers with hummus or other dip
Baked beans
Smoothies are made with the whole fruit rather than juice which has had the fibre removed.
Eating whole fruits and vegetables is better than drinking juice. The fibre in fresh fruit and vegetables is lost when they are juiced. If you drink juice, choose 100% juice and limit to a small serve (125 mL or half a cup) occasionally. A better option is a small fruit smoothie as you use the whole fruit and keep all the fibre.
For example:
Fill at least half of your dinner plate with vegetables.
Reduce the amount of meat in mince dishes such as bolognaise, burrito mixture, meatballs and shepherd’s pie and bulk the dish up with vegetables such as chopped mushrooms, grated zucchini, carrots, lentils or kidney beans.
Reduce the amount of meat in stews and curries and bulk the dish up with vegetables and legumes such as carrots, corn, lentils and chickpeas.
Have a meat-free meal at least once a week. Try a vegetable-based pasta, frittata, soup or curry.
It’s easier to eat more fruit and vegetables if they are readily available.
Keep canned fruit (in juice, not in syrup) and canned vegetables and legumes (no-added salt) such as baked beans, chickpeas and kidney beans in the cupboard.
Keep frozen fruit and vegetables in the freezer for times when you don’t have fresh, e.g. frozen berries, mango, peas, corn, broccoli, carrots and green beans.
Choose vegetables and fruit that are in season – they taste better and cost less.
© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.
Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website
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