At one time, it was thought that diet played no valuable role in preventing many of our deadliest cancers. Now, however, the National Cancer Institute estimates that at least 35 percent of all cancers have a nutritional connection.

        Scientists estimate that as much as 80 percent of all cancers are caused by environmental and life-style related factors. At least 35 percent are diet related and in men this may be as high as 50 percent.

        Making positive choices in your diet every day promotes good nutrition and good health and might reduce your risk of some types of cancer.

        The American Cancer Society publishes nutrition guidelines to advise the public about healthy dietary habits that reduce cancer risks. The guidelines include:

        • Choose most of the foods you eat from plant sources.

        • Eat five or more servings of fruits and vegetables each day.

        • Diets rich in foods containing vitamin A, vitamin C and beta-carotene, might reduce the risk of certain cancers.

        • Choose fruits and vegetables from the vitamin-rich dark green leafy vegetables and other green vegetables; the red, yellow, and orange vegetables and fruits; the citrus fruits; and 100 percent juices made from any of these.

        • Vegetables from the cruciferous family can also reduce cancer risk. The cruciferous vegetables: bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collards, kale, mustard greens, rutabagas and turnips and their greens.

        • Eat other foods from plant sources, such as breads, cereals; grain products, rice, pasta or beans several times each day. Choose whole-grain breads and crackers. Grains are an important source of many vitamins and minerals such as folate, calcium, and selenium. All of these foods have been associated with a lower risk of colon cancer.

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

        • Choose foods low in fat.

        • Substitute low-fat dairy products in place of high-fat favorites. Bake, broil or poach your food instead of frying.

        • Limit consumption of meats, especially high-fat meats.

        • Choose lean cuts of meat, poultry with the skin removed and fresh fish and shellfish. Remember to trim the fat from all meat that you eat. Choose beans as an alternative to meat.

        • Be physically active: achieve 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. Obesity is a risk factor for several forms of cancer.

        • Limit consumption of alcoholic beverages, if you drink. Alcohol consumption increases the risk of cancers of the mouth, esophagus, pharynx, larynx and liver in men and women, and of breast cancer in women. Cancer risk is especially high for heavy drinkers who smoke.

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