The dietary habits for most Americans aren’t in line with scientists’ recommendations to help reduce cancer, according to a new study. 31,000 adults participated in the National Health and Nutrition Examination Survey.

According to the survey, 90% of participants arent getting enough fiber and about 63 to 73% didn’t get the recommended daily amounts of vegetables, fruits and whole grains. About 70% of participants were overweight or obese.

All participants consumed more than the recommended daily sugar intake. “We’re looking at individuals to move toward a primarily plant-based type of dietary pattern rich in fruits and vegetables, whole grains and beans, peas, lentils, seeds and nuts — and cutting back on saturated fats and sodium,” said senior study author Colleen Spees, an associate professor of medical dietetics in Ohio State University’s School of Health and Rehabilitation Sciences, “Modifying our current dietary and physical activity patterns to better align with these evidence-based guidelines over time is important to reduce the risk of noncommunicable disease and promote lifelong health and wellness.”

The dietary guidelines were from the American Institute for Cancer Research, the American Cancer Society, and the U.S. Department of Agriculture. “If Americans adopt these recommendations, they can reduce their risk of obesity, cancer, cardiovascular disease, stroke and high blood pressure,” Spees added.