Choosing nutritional foods to eat can also greatly reduce your cancer risk. For example, scientific studies have proven that most vegetables and fruits have certain nutrients that can fight off carcinogens, or cancer-causing substances. That's why the American Cancer Society recommends eating five or more servings of fruits and vegetables a day. The Cancer Society also recommends choosing whole grain breads, rice, and pastas instead of refined grains and sugars.

Limiting your consumption of red meat, which is high in fat, is recommended as well. Eating a diet high in fat contributes to obesity, which in turn is associated with an increased risk of cancer. Instead of fatty red meats, try fish, poultry, or beans as an alternative. You can also help trim the fat by selecting lean cuts and smaller portions.

If you drink alcohol, try limiting the number of drinks to reduce your risk for certain types of cancer, particularly those of the mouth, throat, liver, breast, and possibly colon. Ideal alcoholic intake is no more than two drinks per day for men and one drink per day for women.*

Diet and Cancer Links

• A drink a day may bring the doctor your way: U researchers comment on a recent study linking alcohol to breast cancer
• Cancer Center brochure: Cancer Fighters: The role of fruits and vegetables in reducing the risks of cancer (PDF)
• U of M study examines link between grilled meat and cancers
• American Cancer Society: Guidelines for Eating Well and Being Active
• National Cancer Institute: Energy Balance: Weight and Obesity, Physical Activity, Diet

*Adapted from "Make a Resolution to Help Prevent Cancer," an article by DeAnn Lazovich, M.P.H., Ph.D., Co-Program Leader for the Cancer Center's Prevention & Etiology Research Program. The article was written for Health Talk & You, which is published by the University of Minnesota Academic Health Center.