Do you feel overwhelmed by diet recommendations that constantly change based on the latest research? If you have a cancer diagnosis or a desire to lower your risk for cancer and want to follow a healthy diet, there is good news — some advice has not changed. A diet to reduce cancer risk has a recurrent message: choose a diet with lots of fruits and vegetables.
Several organizations, including Mayo Clinic, the American Cancer Society (ACS) and the American Institute for Cancer Research (AICR), urge us to eat more fruits and vegetables. The ACS guidelines suggest we should eat five or more servings per day. The AICR has set goals of 2 to 3 cups of vegetables and 1 1/2 cups of fruit per day. A serving, as defined by the U.S. Department of Agriculture, is one medium whole fruit or 1/2 cup of fruit, 1/2 cup of cooked or chopped vegetables and 1 cup raw, leafy greens.
Kay Yost, a Mayo Clinic Health System registered dietitian, says when choosing fruits and vegetables, people should try to include: