It’s hard to sort through today’s news about food and cancer. Can following a certain diet prevent cancer? Do dietary supplements help prevent cancer? Do I need to buy organic? What is an antioxidant, anyway?

With all the information out there it is difficult to know what to do. Although factors other than diet can play a role in the development of cancer, health experts agree that paying attention to diet and related factors (including body weight and physical activity) is one of the more effective ways to reduce cancer risk.

Research in this field is continuing and scientists are just starting to sort out the complex relationships between specific food components and various health effects. Although experts don’t have all the answers yet, they agree on several principals regarding diet and cancer.

The American Institute for Cancer Research has made some recommendations for cancer prevention:

• Be as lean as possible without becoming underweight: Strive for a body mass index (BMI) of 19-24.
• Be physically active for at least 30 minutes every day: Find something you enjoy doing and do it.
• Avoid sugary drinks: Limit consumption of energy-dense foods, particularly processed foods high in sugar, low in fiber, or high in fat -- foods such as chips, fries, cookies, doughnuts, and fast food.
• Eat a variety of vegetables, fruits, whole grains and legumes: Fill your plate with 2/3 fruits and vegetables, whole grains, and beans, and no more than 1/3 meat and dairy.
• Limit consumption of red meats: Eat 18 ounces or less per week of beef, pork, and lamb and avoid processed meats (hot dogs, sausage, and bacon).
• If consumed at all, limit alcoholic drinks: Two per day for men and one for women.
• Watch your sodium intake: Limit consumption of salty foods and foods processed with salt.
• Don’t use supplements to protect against cancer: Do not take any dietary supplements such as antioxidants, herbs, vitamins and minerals, amino acids, or glandular extracts without talking to your health care provider first.

Special Population Recommendations

• It is best for mothers to breastfeed exclusively for up to six months and then add other liquids and foods.
• After treatment, cancer survivors should continue to follow the recommendations for cancer prevention.

Adopting healthy lifestyle practices helps protect against many other serious illnesses like heart disease, stroke, and adult-onset diabetes. Integrating these recommendations into your daily life can help prevent new health problems, help you stay as healthy as possible, and add enjoyment to your life!