December

Nutrition is one of the few cancer risk factors you can control, and it is the easiest to improve. Enhance your overall health and reduce your risk of cancer and other chronic health conditions by making a few simple changes to your daily eating habits.

Enjoy a variety of plant foods such as vegetables, fruit, whole grains, and beans. They are a great source of vitamins, fiber, antioxidants, and phytonutrients (plant compounds with health-promoting properties). Antioxidants and phytonutrients provide many benefits, including protection from cell damage that can lead to cancer.

Choose fresh, minimally processed foods. Important nutrients are lost when foods are refined, canned, or modified. Fresh vegetables and fruits are the best choice; however, frozen fruits and vegetables are better than canned.

Limit consumption of high-fat, grilled, or cured meats. To minimize the potential unhealthy effects of grilling, try using a citrus-based marinade. Also, trim visible fat from meat. Limit alcohol consumption. Drinking alcohol is a known risk factor for breast, liver, esophagus, and oral cancers.

Brochures

• The New American Plate - Veggies
• The Facts About Fiber
• Choices for Good Health: Guidelines for Nutrition and Physical Activity for Cancer Prevention
• A Healthy Weight for Life

Available at no cost in the Cancer Learning Center or request a copy by calling (801) 581-6365 or (888) 424-2100 toll free.

Books

• 5 A Day: The Better Health Cookbook: Savor the Flavor of Fruits and Vegetables, 2002
• Foods to Fight Cancer: Essential Foods to Help Prevent Cancer ,2007
• The American Cancer Society's Healthy Eating Cookbook: A Celebration of Food, Friends, and Healthy Living. American Cancer Society , 2005
• Wellness Foods A to Z: An Indispensable Guide for Health-Conscious Food Lovers, Sheldon Margen, 2002
• The Strang Cancer Prevention Center Cookbook: A Complete Nutrition and Lifestyle Plan to Dramatically Lower Your Cancer Risk, Laura Pensiero, 2004

Available for check-out from the Cancer Learning Center or view ordering information from Amazon.com.

FAQs (Frequently Asked Questions)

• What fruits and vegetables should I eat to reduce my cancer risk?
• How many grams of fiber should I eat daily to reduce my cancer risk?

For additional information, please visit the Huntsman Cancer Learning Center or call the Huntsman Cancer Information Service at (801) 581-6365 or toll-free (888) 424-2100.

Introduction and General Resources

Other Cancer-Related Resources and Information

Nutrition

Coping and Financial Issues

Managing Symptoms and Treatment Side Effects

Complementary and Alternative Medicine

Did you know?

Most people already eat three servings of fruits and vegetables daily.
One serving of fruits or vegetables equals the following:

• 1 medium fruit or ½ cup of small or cut-up fruit

• ¾ cup of 100% fruit juice

• ¼ cup dried fruit

• ½ cup raw or cooked vegetables

• 1 cup raw leafy vegetable

• ½ cup cooked beans or peas