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If you smoke or chew tobacco, stop! Smoking is a major cancer risk to the smoker and to everyone near them. If you are going to have a baby and you smoke, you pass the smoke and the risk right on to your baby. The combination of smoking and drinking alcohol is even riskier.
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What you eat is important. Choose at least five servings of vegetables and fruits every day. Choose vegetables and fruits such as sweet potatoes, carrots, broccoli, cabbage, green peppers, oranges, strawberries, peaches, tomatoes, and watermelon. Choose whole grain products, such as breads, cereals, rice, pasta, or beans, instead of processed (refined) grains and sugars, such as pastries, sweetened cereals, and desserts. What is a serving? One serving is: - 1/2 cup fruit
- 3/4 cup 100% juice
- 1/2 cup cooked or raw vegetable
- 1 cup leafy vegetable
- 1 medium piece of fruit
- 1 slice of bread
- 1 ounce dry cereal
- 1/2 cup cooked cereal, rice, or pasta
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Limit how much high-fat food you eat. Choose foods low in fat. Drink reduced-fat or fat-free milk. Eat low-fat cheese. Cut down on butter, margarine, fried foods, and rich desserts.  4
Limit how much red meat you eat, especially those high in fat and processed. Choose lean cuts of meat. Trim the skin off chicken and turkey.
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If you drink alcohol, limit yourself to one drink a day if you are a female, and two a day if you are a male.  6
Get some physical activity like walking, gardening, or dancing for at least 30 minutes or more on five or more days of the week. Check with your health care provider before you begin an exercise routine. 7
Protect your skin from UV rays. Stay out of the sun as much as you can between 10 am and 4 pm when the sun's UV rays are the strongest. When you are outside, cover up with clothing. Wear a hat with a brim that shades your face, ears, and neck. Use sunscreen with SPF 15 or higher on all skin not covered with clothing. Wear sunglasses with UV protection. Don't use sunlamps or tanning salons.  8
If you work with harmful chemicals or fibers like asbestos, wear protective clothes and follow directions exactly, Be sure to learn emergency procedures. 9
Have regular checkups. Ask your health care provider about
the American Cancer Society guidelines for early detection.  10
For more information about cancer, contact the American Cancer Society anytime at
1-800-ACS-2345 or www.cancer.org. Help yourself to a healthier life
by taking control! |
