According to the American Cancer Society, the lifetime risk of cancer for women in the US is 1 in 3. The good news is more than half of all cancer deaths could be prevented by making healthy choices like eating healthier, maintaining a healthy weight, and keeping active. 

But according to a new study less than 10% of women who said they eat a healthy diet actually met the minimum fruit and vegetable intake recommendations of 2 servings of fruit and 3 servings of vegetables per day. And less than 40% of the women who reported regular physical activity met the minimum recommendations of 30 minutes of moderate physical activity five days per week.

How do you rate on your fruit and veggie intake and physical activity?  Below are tips to help you reach the minimum recommendations to help you maintain your good health. Which two will you do this week?

10 Ways to Increase Your Fruit and Veggie Intake 

1. Eat a fruit and/or veggie at each meal and snack.
2. Include a veggie serving as well as a salad at your main meal.
3. Easy tote-along veggies include carrots, sugar snap peas, radishes, celery, cherry tomatoes, jicama slices, bell pepper strips.
4. Easy tote-along fruits include grapes, apricots, bananas, cherries, apples, tangerines.
5. If ease is crucial for you, buy precut, prewashed produce.
6. Load sandwiches with veggies like dark leafy lettuce, spinach, arugula, onion, cucumber, sweet or hot peppers, radishes, tomatoes (avoid sprouts which have a high risk of salmonella contamination).
7. Add chopped or shredded veggies to soups, stews, meat loaf, omelets and scrambled eggs, spaghetti sauce, etc.
8. Choose low-sodium tomato juice or V8 juice.
9. Plant a vegetable garden, join a CSA (community supported agriculture), or visit the farmer's market often.
10. Participate in Meatless Monday.   

10 Ways to Increase Your Activity 

1. Get up from your desk or chair every hour and walk for 5 minutes. If you did that for 8 hours that would equate to 40 minutes of walking!
2. Walk for 10 minutes before work, 10 minutes at work during your lunch (keep walking shoes under your desk or in your car), and 10 minutes when you get home or after supper.
3. Take a new class you've been wanting to try: kick-boxing, hot yoga, Pilates, circuit training, spinning, Zumba, ballroom dancing, etc.
4. Make a standing date to walk or exercise with a friend--it's harder not to go when someone is counting on you to be there.
5. Get exercise DVDs at the library to try at home.
6. Ride your bike to do errands that are close to your home.
7. If you take public transportation, get off one or two stops further from work and walk the rest of the way (wear walking shoes and bring your "dressy" shoes to change into at work).
8. When you drive your car somewhere, stop 6-12 blocks before your destination and walk the rest of the way.
9. Play outside or dance to music with your kids.
10. Walk the dog at least once a day.

• 1/3 cup extra-virgin olive oil
• 3 tbsp raspberry vinegar
• 4-6 blackberries
• dash of sea salt and black pepper

• 6 cups mixed salad greens
• 1/4 cup goat, feta, or gorgonzola cheese
• 3/4 cup organic blackberries, cut in half
• 1/8-1/4 cup thinly sliced red onion
• 1/4 cup slivered almonds

1. For the dressing, quickly pulse the oil, vinegar, and blackberries in a blender or food processor. Add the salt and pepper to taste.
2. For the salad, toss all the salad ingredients together. Drizzle dressing on and toss. Plate and serve immediately. Serves 4.