Nutrition

Eating a balanced diet should be a key part of your healthy lifestyle. You should ask your doctor about any specific nutritional needs that you might have, especially before beginning a special diet. Although developing cancer in childhood is not linked to diet or any other behaviors, some adult cancers are linked to diet. The National Cancer Institute has found that 35 percent of adult cancers are diet related. The National Cancer Institute, the Diet and Cancer Project, and the American Cancer Society recommend the following guidelines. Remember, these guidelines are suggestions for nutritional health. Your individual creativity will allow you to maintain variety in your diet.

Fruits and Vegetables

What to eat:
You should eat five or more servings of fruits and vegetables each day. Dark green, yellow, and orange varieties of fruits and vegetables have been found to be the richest in agents that will protect you against cancer. Also, vegetables such as broccoli, cabbage, cauliflower, Swiss chard, and kale have been found to be protective against carcinogens (cancer-causing agents). A serving is equal

• One medium-size fruit
• Six ounces of 100 percent fruit or vegetable juice
• Half a cup of cooked, frozen, or canned vegetables
• One cup of raw leafy vegetables
• Half a cup of dry peas or beans
• Quarter cup of dried fruit

Why:
According to many studies, you can reduce your risk of cancer by as much as 20 percent by eating more fruits and vegetables. By eating a greater variation of fruits and vegetables, you will receive more vitamins, minerals, phytochemicals (naturally occurring "plant chemicals") and antioxidants.

Tips:
A comprehensive list of fruits and vegetables and their benefits can be found at 5 A Day The Color Way.

Dietary Fiber

What:
Nutrition experts suggest that male adults 50 and younger eat 38 grams of fiber each day and women that age eat 25.

Why:
Fiber helps to maintain a healthy colon, which is essential to reducing the risk of colon cancer. A high intake of dietary fiber has also been associated with lowering the risk of heart disease adult-onset diabetes and obesity.

Tips:

• Increase your fiber intake slowly and always drink at least eight 8-ounce glasses of water a day.
• By eating whole grains, replacing red meat with beans, and eating fruits and vegetables you can increase the amount of fiber you consume.
• If you are eating the recommended five servings of fruits and vegetables and seven servings of whole grains and beans, you should be getting enough fiber.
• Studies have shown that fiber supplements are not a replacement for eating a variety of fiber-rich foods.

Red Meats

What:
If you do eat red meat, you should try to limit your serving size to not more than three ounces.

Why:
Saturated fat can contribute to an increased risk of cancer and an increased risk of heart and vascular disease.

Tips:

• Some studies have indicated that high levels of charbroiled or fried meats may increase your level of carcinogens. The same is true for smoked or cured meats, which should be eaten in moderation.
• Diets containing substantial amounts of red meat probably increase the risk of colon cancer. The risk of other cancers are also possible increased.

Fish

What:
It is recommended that you eat three or more portions of fish a week.

Why:
Nutrients that can fight cancer and cardiovascular disease are found in fish.

Tips:
Oily fish such as salmon, herring, and tuna are the highest in the essential oils and nutrients you need.

Healthy Eating Tips

• You should limit your salt intake. Try using other herbs and spices (paprika, garlic powder, thyme, and oregano) to flavor your food. In some people, high salt intake appears to contribute to high blood pressure and possibly other conditions.
• Only 20 to 25 percent of your total calories per day should come from fat.
• Less than a third of the calories from fat should come from an animal source.
• Fast food can add excess of calories, fat and sodium to your diet.
• Try switching from whole milk to skim milk.
• Try using only low-fat varieties of any dairy products.
• Eat only very moderate amounts of cheese.
• Try using olive oil or canola oil when cooking instead of butter.
• Make sure you are eating enough protein. By reducing the amount of meat you eat, you may be eliminating some protein from your diet. Soy products and beans have high levels of protein and will help you maintain a balanced diet.
• Tell your doctor about any changes in your weight or appetite or problems with the digestion of food, and ask him or her if there are any specific nutritional needs related to your diagnosis or treatment. A healthy diet can help to protect against cancer and can be an aid in fighting this disease.
• Restaurants and food labels usually use portions much larger than one person needs. Try to cut the portions down and take leftovers home. Another way to reduce portion sizes is use smaller bowls.