Nutrition

General

1. Choose a diet that is predominantly plant-based, rich in a variety of vegetables, fruit, seeds, peas, dried beans
2. Up to three ounces of meat per day
3. Avoid processed/prepared/canned foods and all soft drinks

Specific

Water

1. Drink 5-10 glasses per day.
2. Preferably spring water or dechlorinated/filtered

Fruits and vegetables

1. Eat 2-3 servings of fruit and 4-6 servings of vegetables per day.
2. Eat a variety of vegetables, focusing on the green leafy ones.

Other plant foods

Eat 7 servings of a variety of the following:

1. Grains-avoid those that are highly processed (Examples of good breads- “Ezekiel” (at Giant Eagle-refrigerated) and breads from health food stores)
2. Dried beans and peas
3. Roots and tubers (Examples: Roots- Carrots, Tubers- potatoes, yams, sweet potatoes)

Meat

1. Limit yourself to about 3 ounces per day.
2. Avoid processed/luncheon meats.

Fats and oils

1. Should be predominantly monounsaturated with minimum hydrogenation

Example- Olive oil

Alcoholic drinks

1. Avoidance will reduce your cancer risk.
2. Very modest intake may protect against coronary heart disease.

Body weight

1. Limit weight gain during adulthood (for women, after age 18; for men, after age 21) to less than 11 pounds.

Physical activity

1. Be active.
2. One-half hour per day  (Examples- Walk/NordicTrack/treadmill/exercise bike)
3. Resistance three times per week (Examples- Weights/push-ups/calestenics/Bowflex/Curves)

Emotional

            Forgive others. Make things right with others (guilt is often crippling). 

Most of this information is from Stopping Cancer Before It Starts, AIRC, 1999