Nutrition Calculator for Cancer Prevention

A diet rich in fruits and vegetables can help reduce your risk of cancer. See how your diet stacks up.

Fill out our quick questionnaire to learn:

  • How your diet compares to experts’ recommendations,
  • The kinds of beneficial plant compounds, or phytochemicals, your diet packs – or lacks – and
  • How to fill holes you might have in your diet.

Don’t have time for a questionnaire? See how the average American scores

Instructions

Use your best guess of the typical foods you eat weekly. For foods that you eat occasionally, use your best estimate of your consumption over the course of a month or a year. If you only want feedback on your diet over the past week or month, that’s fine too. But, always consider both the amount and frequency with which you eat a food on average.

Unsure of how to estimate amount or frequency? Use our guidelines.

Gender: Male Female

Age: 2-3 4-8 9-13 14-18 19-30 31-50 51+

  Regularly Occasionally Seasonally  
  2+ servings daily 1 serving daily 3-6 servings per week 1-2 servings per week 1-3 servings per month A few times a year (1-11 times) Never or almost never

Fruits

Apples
(including 100% apple juice)
Citrus fruits
(including 100% orange juice)
Strawberries
Other Berries
Watermelon
Other Melons
(cantaloupe, honeydew, etc.)
Grapes
Bananas
Other fruits and 100% fruit juices
(pears, plums, avocados, cranberry juice etc.)
  Regularly Occasionally Seasonally  
  2+ servings daily 1 serving daily 3-6 servings per week 1-2 servings per week 1-3 servings per month A few times a year (1-11 times) Never or almost never

Vegetables

Potatoes and potato products, corn, green peas
(excluding sweet potatoes)
Sweet potatoes
Tomatoes
Tomato sauce and products
(ketchup, paste, salsa, etc.)
Carrots
Other red and orange vegetables
(peppers, winter squash: acorn or butternut)
Broccoli
Other cruciferous vegetables
(cabbage, cauliflower, kale, brussels sprouts, collard greens)
Spinach
Lettuce and other leafy greens
Beans and other peas
(kidney beans, black beans, chickpeas, split peas, lentils)
Onions, garlic, chives, leeks
Other vegetables
(celery, cucumber, green beans, mushrooms, radish, etc.)
 

 

Your diet results

Well done! Now, let's see how your diet stacks up to the USDA Dietary Guidelines for Americans.

 
Well Below
recommendation
Below
recommendation
Just below
recommendation
Meeting
recommendation
Exceeding
recommendation
Fruits
Dark Green Vegetables
Red and Orange Vegetables
Beans and Peas
Starchy Vegetables
Other Vegetables

Beneficial phytochemicals in your diet

What kind of phytochemical punch does your diet pack compared to one that meets USDA recommendations?

Click on each phytochemical to learn more.

Well below
recommended diet
Below
recommended diet
Meeting
recommended diet
Beta-carotene
Alpha-carotene
Lutein/Zeaxanthin
Lycopene
Anthocyanins
Luteolin
Isothiocyanates