There is strong evidence from over 4,500 studies that a plant-based diet composed predominantly of fruits, vegetables, whole grains and legumes prevents many kinds of cancers, especially when initiated in childhood.
Dr. Dileep Bal, chief of the Cancer Control Branch of the California Department of Health Services, observed that in California, over the past 10 years, $635 million was spent on tobacco control, which resulted in a 30% drop in adult smoking rates; while only $15 million was spent on nutrition programs which did not result in increased consumption of fruits and vegetables or in a reduction in obesity. He noted that only a small fraction of Americans smoke, while everyone has to eat. He implied that a mass media blitz was needed to get Americans to change their eating habits, with a particular focus on cutting the fat and calories, while increasing the high fiber foods. Dr. Bal believes that funding which emphasizes cancer screening and treatment, must be equally matched by funding for cancer risk reduction through diet and exercise. This article is a "call to action" to greatly reduce the risk of developing cancer by observing the following recommendations which emerged from the AICR report, and by including specific foods and beverages that appear to have protective benefits against developing certain kinds of cancers.

1. Avoid being extremely underweight or overweight, and limit lifetime adult weight gain to 11 pounds or less.
Obesity is associated with increased risk of breast, endometrial, kidney, and possibly gallbladder, colon and rectal cancers.

2. Exercise one hour per day or more, especially if activity on the job is minimal, and do at least one hour of vigorous activity weekly.

3. Eat primarily a plant-based diet, complemented by fish rather than poultry or meat. If red meat ( beef, lamb or pork) is eaten daily, limit it to 3 oz per day, eventually cutting back to two or three times per week. There is little difference in cancer risk between those who eat none or little meat, but the risk of developing colon, rectal, and possibly prostate, breast, pancreatic and kidney cancer increases with the quantity of meat eaten.

4. Eat 4-5 cups of fruits and vegetables daily, of the non-starchy variety. There appears to be convincing evidence that they reduce the risk of developing cancers of the mouth, pharynx, esophagus, stomach, lung, colon, rectum, and to a lesser extent, cancer of the larynx, breast, pancreas and bladder.

5. Eat more than 3-4 servings daily of whole grains, legumes and starchy vegetables like sweet potatoes and winter squash. Limit refined and processed grain products, which lack fiber and nutrients. Keep sugary foods and beverages to about 200 calories a day which is about 10% of the average 2,000 calorie daily diet.

6. Restrict daily intake of sodium to the one teaspoon of salt, or about 2300mg of sodium, which includes the salt both in and on food. Excess sodium may promote cancers of the nasopharynx and stomach.

7. Keep daily fat intake to about 20% of daily calories, which averages about 30-60 grams per day, with no more than 15-20 grams of fat from animal, saturated or "trans" fats and tropical oils. A high fat diet increases daily calories and leads to obesity, which is a risk for developing cancer, especially when it is deposited in the mid-section of the body. Increased belly fat raises insulin levels, which increases the production of Human Growth Factor, which in turn can stimulate tumor development, growth or metastasis. Excess consumption of omega-6 fats, such as corn oil, has a tumor-promoting effect, while consuming omega-3 fats, such as flax and fish oil, has a small protective effect. Breast cancer patients should not consume much flaxseed meal, due to its phytoestrogen content. Since fish oil appears to inhibit tumor cell growth, consuming more deep, cold water fish such as salmon may be desirable. Where that is not available or tolerated, a prudent dose of fish oil in capsules (600-12200mg EPA, and 400-6=800me DHA) may be warranted.. When these polyunsaturated fish oils are consumed, additional vitamin E 200-400IU) is recommended. Those with bleeding disorders, or on anticoagulant therapy need to consult with their physician before taking fish oil capsules.

8. Alcohol has no protective role in preventing cancer, and can actually promote it. If alcohol is consumed, it should be limited to one drink per day for women or two for men. One drink refers to 5 oz. of wine, 12 oz of beer or 11/2 oz of hard liquor. However, even the use of small amounts of alcohol increases the risk of developing cancers of the mouth, pharynx, esophagus, liver, and to a lesser extent, larynx, pancreas, breast, bladder, and possibly lung.

9. Limit consumption of smoked or cured products, as well as charred or burned meat, fish or other foods grilled or broiled in a direct flame. To reduce the amount of cancer promoting compounds formed during the grilling process, place meats in an acidic marinade, and then partially roast or microwave them first to reduce grilling time.

10. Store or preserve perishable foods to avoid spoilage or contamination with fungi., particularly aflatoxins which are associated with increased risk of liver cancer.

11.The role of dietary supplements in cancer prevention is uncertain, and improper usage may actually promote certain cancers. Studies show that diet and lifestyle, not pills, reduce cancer risk. There may be a few exceptions, in that women who took folate supplements for 15 years, appeared to have a lower rate of colon cancer than those who did not. Folate from foods was not as effective.
The use of antioxidant supplements while undergoing chemotherapy or radiation treatment is not recommended, as the supplements may protect cancer cells as well as the normal cells from oxidation. A supplement program, which follows current RDA and research guidelines may be initiated at the completion of treatment in order to increase immune function and wound healing, decrease muscle wasting and reduce deficiencies. According to Dr. Andrew Weil, this supplement should include about 200mg of Vitamin C, 400-800IU vitamin E, 25,000 units of mixed carotenes, 300mg selenium, as well 180Mg CoQ10 soft gel, the Chinese herb astragalus, milk thistle, and a mixture of fresh or dried maitake, reishi and shiitake mushrooms.

14. Avoid the use of all tobacco products. Smoking increases the risk of getting cancers of the lung, larynx, mouth. Pharynx, esophagus, pancreas, cervix, bladder, and to a lesser extent, nasopharynx, colon, rectum and kidney.

In terms of specific cancer preventive food choices, Dr. Laura Pawlak, in her book, A Perfect Ten: Phyto "Newtrients" Against Cancers has identified at least ten super protective foods which should be included consistently in our meal plans. The "Big Ten", each with a second best "runner up" are as follows:
#1. Flax oil with "Lignans" : 2tsp. per day or more. Runner up: Olive oil.
#2. Soybean with Isoflavones: 1 cup of soymilk or ½ c soy food per day. Runner up: Green peas.
#3. Wheat germ with Phytates: ¼ cup per day. Runner up: Whole grains.
#4. Tomato with Lycopenes, Gamma carotenes 1 whole or ½ cup per day. Runner up: Red pepper.
#5. Broccoli with Isothiocyanates, Dithiolthiones,Indoles: 2 cups per week. Runner up:Spinach.
#6. Carrot with Phthalides, Polyacetylenes: 1 cup week. Runner up: Cantaloupe.
#7. Tangerine with Limonoids, Beta cryptoxanthin: 1 whole per day. Runner up: Orange.
#8. Strawberry with Ellagic acid and Blueberry with Anthocyanosides: 1 cup per week. Runner up: Red grape.
#9. Green Tea with Catechins: 1 cup per day. Runner up: Red wine, with Resveratrol.
#10. Garlic with Allicin: 1 clove per day. Runner up: Onion.
Other important anticancer "phyto" chemicals include Carotenoids such as Lutein, Zeaxanthin, Alpha and Beta Carotene; Bioflavonoids or Flavonoids, Polyphenols, Coumarins, Phenolic Acids, Protease inhibitors, Quinones, Saponins, Glucarates, and Phytosterols. Additional "superfoods" containing significant amounts of these phytochemicals, which should also be included in your weekly shopping list include: avocado, almonds, sesame oil, kale, collards, Brussels sprouts,, cabbage, kohlrabi, Bok choy, cauliflower, celery, parsnips, pumpkin, yam, sweet potato, grapefruit, lemon, lime, blackberries, guava, peach, papaya. parsley, cilantro, tumeric, whole wheat, oats, amaranth, buckwheat, brown rice, cornmeal, barley, bulgar, whole wheat paste, guava, eggplant, peppers, beans, such as azuki, kidney, navy, pinto, black and black-eyed peas.

The major key to winning the war against cancer is not just better treatment, but better prevention, including "reoccurrence" prevention. In fact, the National Cancer Institute recently opened an Office of Cancer Survivorship, to help the 8 million Americans who are already living with a history of cancer. A cancer survivor can make full use of body-mind medicine by joining a support group, using guided imagery, reducing stress by incorporating yoga, breath work and meditation, trying "energy medicine", which includes Therapeutic Touch, and Reiki, staying active by forming "fitness friendships, cultivating optimism and faith and finding inspiration through other cancer survivors’ personal stories. Even if these modalities do not guarantee permanent healing or remission, they will enhance the survivor’s ability to live each day fully, with great happiness and deep gratitude.