Good Nutrition

Reduce Your Cancer Risks, Call The American Cancer Society to Get the Facts

Existing scientific evidence suggests that about one-third of the cancer deaths that occur in the US each year is due to dietary factors. Another third is due to cigarette smoking. Therefore, for the majority of Americans who do not use tobacco, dietary choices and physical activity become the most important modifiable determinants of cancer risk.

Many dietary factors can affect cancer risk: types of foods, food preparation methods,portion sizes, food variety, and overall caloric balance. Cancer risk can be reduced by an overall dietary pattern that includes a high proportion of plant foods (fruits,vegetables, grains, and beans), limited amounts of meat, dairy, and other high-fat foods,and a balance of caloric intake and physical activity.

The American Cancer Society is available 24 hours a day, seven days a week by calling 1-800-ACS-2345, and can provide more information about reducing cancer risks. Whether you have questions about nutritional guidelines and want to know the major diet and activity factors that affect risks for the seven most common cancers, or you just want information on antioxidants,barbecuing, calcium, supplements or vitamins, call the American Cancer Society at 1-800-ACS-2345.

The American Cancer Society is the nationwide, community-based, voluntary health organization dedicated to eliminating cancer as a major health problem by preventing cancer, saving lives and diminishing suffering from cancer, through research, education,service and advocacy.

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Fact Sheet

American Cancer Society Suggested Dietary Guidelines

Choose most of the foods you eat from plant sources.

Eat five or more servings of fruits and vegetables each day.
Eat other foods from plant sources, such as breads, cereals, grain products, rice, pasta, or beans 6-11 times daily.

Limit your intake of high-fat foods, particularly from animal sources.

Choose foods low in fat.
Limit consumption of meats, especially high-fat meats.

Be physically active and maintain a healthy weight.

Be at least moderately active for 30 minutes or more on most days of the week.
Stay within your healthy weight range.

Limit consumption of alcoholic beverages, if you drink at all.

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Fact Sheet

Fruits, Vegetables and Grains

What Counts as a Serving?

Does 5-6 servings of fruits and vegetables or 6-11 servings of grains sound like a lot? Well, it's not really. Following is a listing of serving examples for each of the major food groups.

BREAD, CEREAL, RICE, PASTA
1 slice bread
1 ounce ready-to eat cereal
1/2 cup of cooked cereal, rice, pasta

VEGETABLES
1 cup of raw leafy vegetables
1/2 cup of other cooked or chopped raw vegetables
3/4 cup vegetable juice

FRUIT
1 medium apple, banana, orange
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice

MILK, YOGURT AND CHEESE
1 cup milk or yogurt
1 1/2 ounces of natural cheese
2 ounces processed cheese

MEAT, POULTRY, FISH, DRY BEANS, EGGS AND NUTS
2-3 ounces of cooked lean meat, poultry, fish
1/2 cup cooked dry beans
2 tablespoons peanut butter
1/3 cup nuts
1 egg

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Source:
U.S. Department of Agriculture and U.S. Department of Health and Human Services