The American Institute of Cancer Research is encouraging eating nine servings of fruits or vegetables a day to help decrease the risk of cancer, heart disease, diabetes and other chronic diseases.

By eating fresh fruits and vegetables, people can get powerful anticancer substances called phytochemicals.

But working in these new foods can seem challenging.

The institute offers the following tips for getting more fruits and vegetables into the diet:

Put chopped fruit, fresh or dried, on top of everything from breakfast cereal to dinnertime salads.

Replace high-fat, high-calorie snacks with fruit or sliced raw veggies and a salsa or vegetable dip.

Start lunch or dinner with a first course that features a vegetable or fruit, such as a soup or salad. It will ease the appetite and prevent overeating during the main course.

Cut meat portions in half and make up the difference with an extra portion of vegetables.

Make a pasta dish, casserole, stew or pilaf with a variety of vegetables to serve as an entree.