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By HELEN W. SMITH
Extension Agent, Home Economics
Scientists believe that 80 percent of all cancers are associated with a few lifestyle factors we easily control: diet, smoking, and exposure to the sun. No one can predict who will get cancer, but by making simple choices, you can increase the odds in your favor. You can significantly lower your cancer risks by concentrating on the most important factors. Be aware of other risks, but put them into perspective.
The American Cancer Society says that about 35 percent of cancer deaths are related to diet, about 30 percent are related to smoking, and sun exposure is responsible for about 1-2 percent of fatal cancers and 30 percent of cancers overall.
In my nutrition column this week, I’d like to share with you 10 tips from The Cancer Society to change your diet and lower your cancer risk.
1. Eat your spinach (and other veggies).
Fruits and vegetables contain nutrients like vitamin A and C, which may help lower cancer risk. They are also low in fat and high in fiber. Eat one extra serving of fruit or vegetables each day. Work towards a total of at least five each day.
A serving is:
• one medium piece of fresh fruit.
• one-half cup of fruit or vegetables (raw or cooked).
• one cup of raw, leafy vegetables such as spinach or lettuce.
• three-quarters of a cup of juice.
2. Cook lean meat the lean way.
• Choose unmarbled cuts of round, shank, tenderlion or sirloin beef, center loin or tenderloin pork, fish, skinless poultry and other lean meats.
• Trim off outside fat. Then cook on a rack so fat drips away from
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