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The Food Guide Pyramid

The United States Department of Agriculture (USDA) developed Nutrition and Your Health: Dietary Guidelines for Americans 16 that offers diet and fitness recommendations that support good overall health. The USDA Food Guide Pyramid 17 shows five food groups and the number of servings to be eaten each day to provide the nutrients and calories needed. The food groups shown are grains, vegetables, fruits, dairy, and meat and nonmeat protein. Small amounts of fats, oils, and sweets are advised.

Current guidelines for promoting general health and well-being include the following:

• Eat nutrient-rich foods within calorie limits.
• Maintain a healthy body weight.
• Exercise regularly.
• Eat a variety of fruits, vegetables, whole grains, and low-fat dairy products each day
• Eat less fat and avoid trans fatty acid (trans fats).
• Choose fiber-rich fruits, vegetables, and whole grains often.
• Eat fewer foods high in salt. Choose more foods high in potassium (like bananas, spinach and potatoes).
• Those who choose to drink alcoholic beverages should do so in moderation. Certain individuals should avoid alcohol entirely.
• Keep food safety in mind when preparing, storing, and serving foods.

Cancer Prevention

Healthy food choices and physical activity may help reduce the risk of cancer. The American Cancer Society and the American Institute for Cancer Research have both developed cancer prevention guidelines that are similar.

The following diet and fitness guidelines may help reduce the risk of cancer:

• Eat a plant-based diet. Eat at least 5 servings of fruit and vegetables daily. Include beans in the diet and eat grain products (such as cereals, breads, and pasta) several times daily.
• Choose foods low in fat.
• Choose foods low in salt.
• Get to and stay at a healthy weight.
• Be at least moderately active for 30 minutes on most days of the week.
• Limit alcoholic drinks.
• Prepare and store food safely.
• Do not use tobacco in any form.

Surviving Cancer and Preventing Second Cancers

Nutrition guidelines for cancer prevention may also help cancer survivors prevent the development of a second cancer. The relationship between diet and cancer continues to be studied.

Lung Cancer

Study findings have shown the following associations between diet and lung cancer:

• Eating more than 5 servings per day of fruits and vegetables may reduce the risk of lung cancer.
• Taking beta-carotene supplements may increase the risk of lung cancer in male smokers.

Prostate Cancer

Study findings have shown the following associations between diet and prostate cancer:

• Diets high in saturated fat and meat or animal fat may increase the risk of advanced prostate cancer.
• Taking daily vitamin E supplements may reduce the risk of death from prostate cancer.
• Taking daily beta-carotene supplements may reduce the chance of dying from prostate cancer. Taking beta-carotene supplements is not advised for smokers, however, as it may increase their risk of developing prostate cancer.

Breast Cancer

Study findings have shown the following associations between diet and breast cancer:

• High-calorie, high-fat diets may increase the risk of recurrence.
• Drinking beer may increase the risk of recurrence and death.
• Obesity (having too much body fat) may increase the risk of recurrence.
• Lack of physical activity may increase the risk of recurrence.
• Taking vitamin C above the RDA may reduce the risk of recurrence.
• A diet high in vegetables and fruits may reduce the risk of recurrence.
• A diet rich in foods that contain beta-carotene (such as dark orange vegetables and fruits) may reduce the risk of death from breast cancer.

The effect of soy on breast cancer or breast cancer recurrence is unknown. Studies are under way.

Colon Cancer

Study findings have shown that a long-term diet rich in whole grains may reduce the risk of colon cancer. Esophageal and Gastric Cancer

Study findings have shown the following associations between diet and esophageal or gastric (stomach) cancer:

• A diet rich in cereal fiber may reduce the risk of gastric cancer.
• Taking daily supplements of vitamins C and E and beta-carotene may reduce the risk of esophageal cancer.

About the Author

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