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April 2009
Decreasing Your Cancer Risk
The American Cancer Society contends that one-third of all cancers are linked to lifestyle and diet. Cutting-edge research suggests that foods may help prevent cancer. Some findings are tentative; however, most point to foods that are already good for our health. Let’s take a closer look.
Be as Lean as Possible
Aim to be within the normal range of body weight, since even modest weight gain will increase cancer risk. Keep fat intake moderate.
Be Physically Active
Be sure to include some physical
activities each day. This will also help
maintain a desirable body weight.
Eat mostly Foods of Plant Origin
Go for whole grains & legumes, which are
good sources of fiber. Plan meals around
vegetables. Have beans and soy. Include
three servings of whole grains daily.
Limit intake of Red meat
Keep red meats to only 2-3 ounces a day, with no more than 18 oz. for the whole
week. Have more fish.
Avoid Processed Meat
Hot dogs, sausage, and bacon have been strongly linked to cancer. Avoid as much as possible; no more than once or twice a month.
Focus on Fruits & Vegetables
Include a variety of colorful fruits each day. Aim for at least 5-9 servings. More does Matter!
Limit Alcohol Consumption
Two small drinks for men, one for women.
The Bottom Line:
Genetics, environmental factors, lifestyle and our diet all play a role when it comes to cancer. We can help guard against this disease with regular exercise, eating more vegetables, fruits, beans & whole grains, and keeping our intake of fat and processed meats to a minimum.
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