Healthy eating

Eat five serves of vegetables and two serves of fruit a day for good health and to reduce your cancer risk

Healthy eating (and regular physical activity) can lower your risk of cancer; can help manage your weight; and help prevent other health problems such as heart disease, high blood pressure, diabetes and obesity. Healthy eating means enjoying vegetables and fruit and cereal foods throughout your day. Vegetables and fruit The Cancer Council Tasmania recommends you eat a variety of vegetables and fruits for a good cross section of the substances in plants to protect against cancer of the mouth, pharynx, oesophagus, stomach and bowel, and to prevent other health problems. We know that vegetables and fruits are nutritious and protective but we are only beginning to discover the many beneficial plant substances that exist. Enjoy a variety of vegetables such as green leafy vegetables, red, yellow and orange vegetables.

Vegetables from the cabbage family (known as cruciferous vegetables) such as broccoli, cauliflower and brussel sprouts and the onion family such as leeks and chives are also good choices. Enjoy a variety of fruit including red, yellow and orange fruits, citrus fruits and berries.

What is a serve?
Adults:
Five serves of vegetables and two serves of fruit a day are recommended.
Children and teenagers:
(4-7 years) two serves of vegetables and one serve of fruit
(8-11 years) three serves of vegetables and one serve of fruit
(12-18 years) three serves of vegetables and three serves of fruit

Serving examples:
½ cup cooked vegetables
1 cup of salad
1 medium sized piece of fruit e.g. apple, pear, orange, banana
2 small pieces of fruit e.g. apricots, plums, kiwifruit
1 cup fruit salad or canned fruit pieces
½ cup legumes e.g. soy beans, lentils, chickpeas, kidney beans

Tips for increasing daily fruit and vegetable intake
shop for fresh vegetables and fruit weekly to ensure you have a fresh supply available
enjoy fruit as a snack or for dessert
add fresh or canned fruit as a topping on breakfast cereal
fill half your dinner plate with vegetable
include at least three different coloured vegetables with your main meal
for interest and variety, cook vegetables in different ways eg. oven roasted, grilled or barbeque
include salad with lunch or choose dishes that include plenty of vegetables
use frozen, dried or canned vegetables and fruit if fresh is not on hand
adapt your recipes to include more vegetables (e.g. add carrot, celery and peas to Bolognese sauce)

Wholegrain foods include:
wholemeal or multi-grain bread, muffins and crumpets
wholegrain or whole-wheat breakfast cereals or muesli
wholemeal or mixed grain crispbread
brown rice, rice cakes
wholemeal pasta
corn and oats
cracked wheat (bulgur)

How much should you eat for good health and reducing cancer risk?
Depending on your age and gender, at least four serves (and usually six to eight serves is best) of bread and cereal foods a day is recommended for good health.

These foods are a major source of fibre, B vitamins and energy for the body and the brain. Aim to eat at least half your daily breads, cereals and pasta as wholegrain types (at least two serves daily).

What is a serve?
2 slices of bread
1 medium sized bread roll
3-4 crispbreads
1 cup cooked rice, pasta or porridge
1 1/3 cups (40g) breakfast cereal flakes
½ cup of muesli

ASSAD Prevalence of diet-related behaviours among Tasmanian secondary school students in 2005
Soy foods, phytoestrogens and cancer
Move Well Eat Well

For more information call The Cancer Council Helpline 13 11 20