1 in 3 cases of cancer can be prevented.1

Fruit, vegetables and cancer

Did you know that a fibre-rich diet including 2 serves of fruit and 5 serves of vegetables a day can help prevent 1 in 6 bowel cancer cases? Or that eating the recommended servings of fruit and vegetables helps reduce your risk of oesophageal, lung and some mouth and throat cancers?

Did you know if you’ve had cancer, maintaining a healthy diet can help prevent it from coming back?

  • How a lack of fruit and vegetables increases cancer risk


    Fruit and vegetables are rich in fibre, vitamins, minerals, antioxidants and phytochemicals which, in combination, help to reduce the risk of certain cancers. Because fruit and vegetables are rich in nutrients and low in kilojoules, they help maintain a healthy body weight, adding further protection against cancer. Excess fat around the stomach and being obese are well-documented risk factors for some cancers of the stomach, bowel, breast (post-menopause), oesophagus, liver, kidney, gallbladder, pancreas, endometrium, ovary and prostate (advanced).

    To find out your cancer risk, take the Cancer Risk Quiz.

  • Cancer Council recommendations


    Cancer Council recommends eating 2 serves of fruit and 5 serves of vegetables every day to reduce your cancer risk.

    Find out more about fruit, vegetables and cancer prevention here.

     

    Examples of 1 serve:

    • 1 medium apple = 1 serve
    • 2 apricots = 1 serve
    • 1 cup of diced fruit = 1 serve
    • ½ cup cooked vegetables = 1 serve
    • ½ medium potato = 1 serve
    • 1 cup of salad = 1 serve

Tips to reduce your cancer risk:


  • Pick up fruit and vegetables as your go-to snacks. Grab an apple or banana, or try raw vegie sticks and dip, corn on the cob, or vegie muffins and pikelets
  • Start early in the day. Add chopped fruit to yoghurt or include legumes, spinach and tomato at breakfast
  • Vegie-boost your meals. Try reducing meat and increasing vegetables on pizza and in curries, stir fries and mince dishes
  • Make simple changes every day. Try adding salad to sandwiches, or having extra vegetables with dinner
  • Visit eatittobeatit.com.au or call 1300 806 258 for more tips and support
  • If you’ve had cancer, visit Life after cancer treatment to find out what support is available
 
Cancer risk quiz

Find out how you can reduce your cancer risk by answering 10 quick questions and download our FREE cookbook:

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1. Cancers in Australia in 2010 attributable to modifiable risk factors: summary and conclusions