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Vegetables and fruit may help prevent cancer

66% of Canadians get less than 7 servings of vegetables and fruit each day.

Research shows that vegetables and fruit may help protect against:

  • head and neck cancer
  • esophageal cancer
  • stomach cancer
  • lung cancer
  • cervical cancer

We could all eat more vegetables and fruit

When it comes to eating well, you can’t do any better than vegetables and fruit. In fact, people of all ages need more daily servings of vegetables and fruit than any other food group!

The number of servings of vegetables and fruit you should have every day depends on your age, sex and activity level.

What’s a serving?

  • 250 mL (1 cup) of leafy raw vegetables or salad
  • 1 piece of fruit, such as a medium apple, orange or banana
  • 125 mL (1/2 cup) fresh, frozen or canned vegetable or fruit or 100% juice

An easy way to eat enough vegetables and fruit every day

To get the right amount of vegetables and fruit you need each day, make them half your plate at every meal and snack. This might be as easy as adding 1 more serving of vegetables or fruit at each meal. Be creative and explore a variety of colours, tastes and textures!

Looking for more ideas? Check out our monthly tips.


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