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Eating lots of fruits and vegetables can help reduce your cancer risk.
That's one reason the American Cancer Society recommends eating at
least 5 servings of these foods every day. To encourage Americans to
move closer to that goal, the Produce for Better Health Foundation and
the US Centers for Disease Control and Prevention have launched a new
public health initiative: Fruits
and Veggies -- More Matters.™
The sample menu on this page shows how to fit more fruits and
vegetables into your diet without much fuss or expense. Fruit and
vegetable serving sizes are smaller than most people imagine, which
makes them easy additions to a meal or snack. A banana here and a salad
there can add up throughout the day and get you to your goal quickly.
Breakfast:
Usually do cereal? Slice a medium or half a large
banana on top. Your morning juice can count, too. Just 4 ounces of 100%
fruit juice or vegetable juice (go for low-sodium) counts as a serving With 2
servings at breakfast, you’re on your way.
Midmorning snack:
Snack time is a great time to work in
another serving of fruits or vegetables. An individual-sized container
of applesauce, 5-6 baby carrots, or a small handful (1/4cup) of dried
fruit will add 1 more serving. It’s only the middle of your morning,
and you’ve already gotten 3 servings!
Lunch: When
you need a quick lunch, try ordering a pita
sandwich or wrap loaded with vegetables, or a cup of hearty vegetable
soup. Either of these gives you 1 more serving. Add a small side salad
with low-fat dressing, and your count just jumped to 5 servings for the
day so far.
Dinner:
Even if you only have 5 minutes, dinner veggies are
easy and delicious. Heat canned or frozen peas or cauliflower in the
microwave for a quick side dish. Or make a meal out of a
microwave-cooked sweet potato with 1 teaspoon of butter, a splash of
apple juice or squeeze of lemon, and a light sprinkling of cinnamon and
brown sugar. Any one of these will add 1 more serving to your day, and
now you’re up to 6 servings.
Dessert:
Savor a frozen treat made from 100% juice or place ˝
cup of berries, peaches, or other favorite fruit on low-fat frozen
yogurt and you have added another serving to your day -- bringing your
daily total to 7 servings.
More menu ideas and recipes are available from ACS online and
by calling 1-800-ACS-2345. You can also find lots of helpful tips at
the Fruits
and Veggies -- More Matters™ Web site.
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