10 Steps to Help Reduce Your Risk of Cancer and Feel Better Too (part 2)

6. If you smoke or chew tobacco, stop now! Smoking is a major risk factor for cancer, not only to the smoker but anyone around them as well. If you smoke while you are pregnant, you run the risk of passing the smoke and cancer on to your child. Combining this with alcohol consumption doubles the risk.


7. Eating right is very important. Try to choose at least five servings from the fruit and vegetable each day. You want to pick dark and/or colorful fruits and dark leafy vegetables, such as sweet potatoes, carrots, broccoli, cabbage, oranges, strawberries, tomatoes, and watermelon. Whole grain products are important as well. Stick with whole grain breads, pastas, brown rice and beans. Avoid processed or
refined grains such as white bread, pastries, cookies, and sugary cereals.

What is a serving? One serving is:

• -1/2 cup fruit
• 3/4 cup 100% fruit juice
• 1/2 cup cooked or raw vegetables
• 1 cup leafy vegetables
• 1 medium piece or fruit or 1/2 of a banana
• 1 slice of bread
• 1 ounce dry cereal
• 1/2 cup cooked rice or pasta

8. Limit your consumption of high fat foods. Choose reduced-fat or fat-free milk and cheeses. Cut back on butter, margarine, fried foods and rich desserts. Dressings and condiments should be light or fat free as well, such as fat-free mayonnaise and vinegarette dressing.

9. Cut back on red meat, especially those processed and high in fat. Choose lean cuts, and try to make it turkey or chicken. Trim the skin off as well.

10. If you drink alcohol, make sure you limit yourself to one drink a day as a female and two a day if you are male. Red wine is a best choice, because of it's heart health
and antioxidant benefits.