The way people eat has a lot to do with how healthy they are – and how healthy they stay.

Research shows that eating a healthy diet, low in fat, moderate in calories and high in fiber, with plenty of fruits and vegetables, may help you stay healthy and lower your chances of getting some kinds of cancer.

Nutritionists suggest that daily supplements of antioxidants, which include vitamins C and E, may help prevent cancer. These antioxidants work better if they came from a food source rather than from a pill. Foods rich in these antioxidants include yellow and orange fruits and orange and dark green vegetables. Broccoli, brussel sprouts, cabbage and cauliflower are especially good sources.

“Weighs” to stay Healthy

• Eat five or more servings of fruits and vegetables each day.
• Include lean meat and low-fat dairy products in your diet.
• Go easy on fats. Reduce fat intake to 30 percent of calories or less.
• Cut down on butter, margarine, fried foods and rich desserts.
• Increase the fiber in your diet to 20-30 grams/day with an upper limit of 35 grams.
• Choose whole grain varieties of flour, bread, muffins, bagels, rolls and cereals.
• Minimize consumption of salt-cured, salt-pickled and smoked foods.
• Consume alcoholic beverages in moderation, if at all.
• Maintain a healthy weight. Staying within a healthy weight range (check with your physician) can lower your risk for many cancers.

Four great reasons to eat less fat

1. It can assist in weight loss or weight maintenance because you’ll be eating fewer calories.
2. It can help reduce your risk of heart disease by reducing saturated fat, which will help lower blood cholesterol levels.
3. It may reduce your risk of cancer.
4. Eating fewer high-fat foods means more room for fruits, vegetables, grains and beans.

Figure it out

Surveys show that Americans are eating less fat than we did only a few years ago, but we still are getting about 34 percent of our calories from fat – only 30 percent should come from fat. The number of calories you need each day varies depending on your body size and activity level. To figure out how to determine your fat intake:

1. Take the number of calories you eat each day and multiply it by 30 percent (.30).
    
   For example:
   2,000 calories X .30 = 600 calories from fat
    
2. Divide your answer by 9 because there are 9 calories in each gram of fat. This will give you the number of grams of fat per day that should be your goal. 600 / 9 = 65 grams
    
3. You can use the information food labels to keep track of the fat you eat each day. By planning your meals in advance and balancing higher fat choices with lower fat ones, you can keep your day’s total at the recommended 30 percent of calories or less from fat. Use the nutrition facts section of the food label to compare the fat content of products before you buy foods. Compare serving sizes when comparing total fat content.

Doctors believe that how you live and what you do can be very important in protecting yourself against cancer. Eating right helps you live longer, feel better and continue doing the things you enjoy.