The evidence is mounting: When it comes to cancer prevention, what you
eat is just as important as how active you are or whether or not you smoke.
In fact, eating a diet bountiful in nutrient dense foods can reduce your
cancer risk by 30 to 40 percent. If the enemy is cancer, your arsenal of
ammunition includes the antioxidants, phytochemicals, and fiber found in a
variety of healthful foods.

If you're a cancer survivor, you'll want to nourish your body with the
most wholesome, natural foods that Mother Nature offers. Follow these
guidelines to improve your odds of staying cancer-free:

Whole grains- Include several servings of brown rice, whole wheat, oats,
bulgur, barley, millet or corn daily. Vegetarian cookbooks are wonderful
resources for finding delicious recipes using grains and grain/vegetable
dishes. Learn how to prepare a few basic grain dishes and do them well. Once
you have the basics down (such as a good rice pilaf) the variations are
endless!

Vegetables- Aim for at least five servings a day. Particularly important:
Green, leafy veges (spinach, romaine, kale, endive, mustard and collard
greens) and cruciferous plants (broccoli, cabbage, Brussels sprouts, bok
choy). A recent study showed broccoli sprouts are especially rich in
anti-cancer properties. Be sure to start with fresh, excellent quality
vegetables, and don't shy away from using a little salt when cooking them.
Fresh vegetables often need salt to bring out their subtle sweetness.

More vegetables- Include daily those vegetables with strong flavors (garlic,
onions, leeks) and those with an orange or red color (carrots, red bell
peppers, tomatoes).

Fruit- Choose several servings daily, particularly citrus, red grapes,
berries, melon, peaches, and apricots. Select organic and locally grown
produce more often, not just for health reasons but because fresh,
vine-ripened food tastes so good.

Legumes- Shoot for at least one serving daily of these fiber-rich dried beans
and peas: Black beans, kidney beans, lentils, garbanzo beans, navy beans,
black-eye peas, tofu, adzuki beans, split peas, or butter beans. If you need
recipe ideas, look through vegetarian and natural food cookbooks. As with
grains, start with three or four basic recipes and do them well. Then get
your creative juices flowing, experiment with different ingredients, and
you'll soon have a portfolio of delicious new recipes.

Tea- Regular use of black, green, or oolong tea is reported to decrease
cancer risk. Even herbal teas may have healthful antioxidants, plus the added
bonus of being caffeine-free (check labels to be sure).

You've probably noticed the "anti-cancer" list does not include meat and
dairy food. Although there is scientific evidence suggesting dairy foods may
decrease colon cancer risk, I believe most people would benefit from eating
less animal food (meat, dairy). It's a plant-based diet that will keep you
healthy, and the evidence to support this assumption is overwhelming.

How do you change your Typical American Diet into a mostly plant-based
diet? It may seem like a daunting task since we're all creatures of habit
when it comes to our food. Think of this as a project, not something you'll
do in one day. Find new recipes and have fun testing them with your friends
and family. Soon you'll have a few "keepers", healthy dishes that are
delicious and hassle-free to prepare. You're on your way!

If you choose to eat meat, reprogram your culinary vocabulary by
thinking of meat/dairy as a side dish. For example, have a grain/vegetable
casserole as your entree, and serve it with a small, 2 oz. portion of salmon
as a side dish. Or roll up a few bean and vegetable burritos, then garnish
with a small amount (2 Tbsp.) of freshly grated cheddar cheese.

Warding off cancer with good nutrition is not difficult. In fact, it's
the natural way of eating. Use the plethora of colorful, delicious, wholesome
food that Mother Nature has provided to stay on the path to vibrant health.

Jackie Shank, MS, RD, is a nutrition consultant in St. Augustine, Florida.
She can be reached at (904) 826-4307.