1. Increased Fruits & Vegetables and the Effect on Cancer

2. AICR 3 Prevention Components 1

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 day 2  Choose a wide variety of fruits and vegetables.

5. AICR: The New American Plate 3

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 servings 4.  Sprinkle raisins or other fruits into salads, baked goods, yogurt, or cereal 4.  Use your food processor to chop vegetables finely and add to soups, ground beef, or sauces 4.

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.