The American Institute of Cancer Research is encouraging eating nine servings of fruits or vegetables a day to help reduce 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, as garnish on top of everything from breakfast cereal to dinner salads.

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

Start lunch or dinner with a first course that features a fruit 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 substitute 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.