American Cancer Society dietary guidelines May 8 1997 There is no surefire way to protect against the second leading killer in the United States — cancer. But according to the American Cancer Society's most recent Guidelines on Diet, Nutrition and Cancer Prevention, issued in November, 1996, your diet is second only to smoking as the most important risk factor you can control.

The guidelines haven't changed much over the years, which suggests that research continues to support the following recommendations.

Limit intake of high-fat foods, particularly from animal sources. Studies have shown that people who eat a high-fat diet have increased rates of cancers of the colon and rectum, prostate, and endometrium (lining of the uterus). Although these relationships exist, it's not known if they are due to the total amount of fat in the diet or to a particular kind of fat. It's also difficult to distinguish the effects of fat from the effects of the calories it supplies; people who eat a high-fat diet are often heavier. They also tend to eat fewer fruits and vegetables — which also increases the risk of cancer. Red meat, a major source of fat in the American diet, is linked to increased cancer risk. The American Cancer Society recommends that you choose foods low in fat and limit consumption of meats — especially those high in fat.

Choose foods from plant sources.
Many scientific studies show that increased consumption of fruits, vegetables and whole grains reduces the risk for cancers of the gastrointestinal and respiratory tracts. Plant foods contain more than 100 beneficial vitamins, minerals, fibers and other cancer protective substances (such as carotenoids, flavonoids, terpenes, sterols, indoles, and phenols). Because benefits from these components may derive from the whole foods they are found in, experts recommend foods over supplements. Until more information is known about specific food components, the best advice is to eat 5 or more servings of fruits and vegetables a day (especially deep-green and dark-yellow/orange fruits and vegetables, those from the cabbage family, as well as legumes and soy products), and 6 to 11 servings of grains (with an emphasis on whole grains).

Be physically active and maintain a healthy weight.
Physical activity can help protect against some cancers in several ways. By controlling weight, risk is reduced for cancers of the colon, rectum, prostate, endometrium, breast, and kidney. Through its effects on hormone levels, physical activity may reduce risk of prostate and breast cancers. Physical activity also stimulates movement through the bowel, reducing the time that the bowel may be exposed to harmful substances thereby lowering the risk of colon cancer. The American Cancer Society recommends being physically active for 30 minutes or more on most days of the week.

Limit consumption of alcohol.
Cancer risk increases with the amount of alcohol consumed. It may start to rise with an intake as few as two drinks a day. Alcohol along with tobacco produces a combined cancer risk greater than the sum of their individual effects. Cancers of the mouth, throat, esophagus and larynx are particularly increased. Studies also indicate that even a few drinks per week increase the risk for breast cancer. A drink is defined as 12 ounces of regular beer, 5 ounces of wine and 1.5 ounces of 80 proof spirits.