What is a Serving Size?

• 1 cup fruit or vegetables = BaseballMedium apple or orange = Tennis ball
• Medium potato = Computer mouse
• 1 cup lettuce = Four green leaves
• Keep variety in mind to get the most protection from the fruits and vegetables you eat.
• Include orange colored vegetables such as carrots, sweet potatoes, pumpkin, and squashes and fruits such as cantaloupe and mango as these are rich in the antioxidant beta-carotene.
• Citrus fruits are high in vitamin C, also an antioxidant.
• Green leafy vegetables and some citrus fruits are rich sources of folic acid, which may have a protective role in cancer development.
• Cabbage family vegetables, such as broccoli, cauliflower and cabbage are major sources of sulfur containing compounds, which help in detoxifying carcinogens and other harmful substances.
• Allium containing vegetables such as onions, garlic, scallions and leeks also contain sulfur compounds, which assist in detoxification in the body.
• Flavonoids are polyphenolic antioxidants that are found in a large variety of vegetables and fruits as well as tea and wine. These polyphenolic antioxidants help defend cells against carcinogens.

Adapted from "Living Smart" The American Cancer Society's Guide to Eating Healthy and Being Active.