Eat more fruit and vegetables

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.

How much should I eat?

Aim to eat:

  • 2 serves of fruit each day


  • At least 5 serves of vegetables each day including legumes.

1 medium piece of fruit or 2 small pieces or 1 cup of chopped fruit. half cup of cooked vegies or 1/2 medium potato or 1 cup of salad

Why are fruit and vegetables important?

wholegrain, fruit and vegetables

Fibre reduces cancer risk

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.

bathroom scales

Helps prevent excess weight gain

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).

eat a rainbow

They provide a range of nutrients 

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.

Small changes make a big difference

Here are our top tips to increase fruit and veg intake:




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© 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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