This year in the United States, more than 1.4 million Americans will be diagnosed with cancer and over 500,000 Americans will die of cancer. An estimated 32 percent of these deaths may be related to diet.

Research suggests that increased consumption of fruits and vegetables can reduce the risk of a variety of cancers. The evidence is strongest for digestive (oral, larynx, esophagus, stomach, colon, rectal) and respiratory cancers. 

A diet rich in fruits and vegetables has also been associated with the prevention of heart disease - the leading cause of death in the US - as well as other chronic illnesses.

Fruits and vegetables are rich sources of vitamin A, vitamin C, and fiber and contain many other compounds that are important for good health including micronutrients, antioxidants and phytochemicals.

All fresh, frozen, dried, or canned fruits and vegetables count toward your fruit and vegetable goal. Fruits and vegetables (with the exception of olives, avocados, and coconut) are naturally low in fat. Canned, dried, and frozen foods are also good options. Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.

Here are some examples of one-cup servings of fruits and vegetables:

























































And here are a few examples of half-cup servings:

Your fruit and vegetable recommendations do not change if you are taking a multivitamin. This is because in addition to vitamins and minerals, fruits and vegetables contain naturally occurring substances that may help protect against chronic health conditions. Thus, you should focus on meeting your nutrient needs primarily through foods.