Nearly two thirds of Brits are failing to eat the recommended five daily portions of fruit and vegetables, new research warns.

The Cancer Research UK survey of over 4,000 UK men and women found that only 34 per cent of people eat five portions of fruit and veg a day.

A healthy diet reduces the risk of cancer as well as protecting against other conditions such as heart disease, high blood pressure, strokes and obesity. About a quarter of all cancer deaths are thought to be caused by unhealthy diets and obesity. Diet affects the risk of many cancers including cancer of the stomach, bowel, mouth and the foodpipe.

A healthy diet contains at least five daily portions of fruit and vegetables, is based on starchy foods such as rice, wholegrain breads and cereals and is low is fat, sugar and salt.

The regional comparison of diets highlights a patchwork of eating habits. Higher proportions of people in the south, East Anglia and Wales are eating five or more a day, compared to the midlands, the north, Scotland and Northern Ireland.

The breakdown shows the UK's south-west region had the highest proportion of people eating five or more fruit and vegetables a day with 46 per cent reaching the target compared to 27 per cent in areas in the north and the midlands. The figure is even lower in Northern Ireland with only 17 per cent getting their five a day.

"This lack of fruit and vegetables in the majority of diets across the UK is worrying,” said Sara Hiom, Cancer Research UK's director of health information. “We know that the food we eat has a big influence on our health. We should all be eating more fruit and veg."

Cancer Research UK and the charity Weight Concern have joined forces to develop a weight loss programme called the Ten Top Tips, designed to fit into daily life and based on the best scientific evidence available. Keeping up all ten tips in the long term will help you lose weight and keep it off.

Top Ten Tips

1. Keep to your meal routine. Try to eat at roughly the same times each day, whether this is two or five times a day.

2. Choose reduced fat versions of foods such as dairy products, spreads and salad dressings where you can. Use them sparingly as some can still be high in fat.

3. Walk off the weight. Walk 10,000 steps (about 60-90 minutes of moderate activity) each day. You can use a pedometer to help count the steps, and you can break up your walking over the day.

4. If you snack, choose a healthy option such as fresh fruit or low calorie yogurts instead of chocolate or crisps.

5. Look at the labels and be careful about food claims. Check the fat and sugar content on food labels when shopping and preparing food.
6. Don’t heap food on your plate (except vegetables). Think twice before having second helpings.

7. Break up your sitting time. Stand up for ten minutes out of every hour.

8. Think about your drinks. Choose water or sugar-free squashes. Even unsweetened fruit juice contains natural sugar so limit it to 1 glass a day. Alcohol is also high in calories; try to limit the amount you drink.

9. Focus on your food. Slow down. Don’t eat on the go or while watching TV. Eat at a table if possible.

10. Eat at least five portions of fruit and vegetables a day (400g in total).

For more on foods that fight cancer, Click Here.