It is important to view your eating habits as a lifetime commitment to good health, rather than a temporary inconvenience to endure until a short-term goal is reached. The word diet has too many negative, unpleasant connotations, and is usually associated with bland meals, deprivation, hunger, and guilt. You don't have to starve to eat right, nor do you need to deprive yourself of many of your favorite foods. An occasional splurge will not ruin you as long as the exception does not become the rule. Extremes, either very high or very low in certain nutrients such as calories, fat, protein, or carbohydrates, are not the answer for a lifetime of good health, appropriate weight, and overall well-being. The key is moderation! After wading through all the gimmicks and "quick fixes," we will demonstrate that the real "secret" to healthy eating is to plan long-term goals based on variety, balance, and moderation--goals that you can both meet and maintain. It is essential to develop an eating plan that is right for you and your lifestyle.

Strang Cancer Prevention Center Guidelines for Reducing Your Risk of Cancer

These suggestions are adapted from the American Cancer Society Dietary Guidelines:

1. Choose most foods from plant sources. Eat five or more servings of fruits and vegetables each day. This will ensure that your diet is rich in vitamins A and C, as well as minerals and phytochemicals that may reduce the risk of cancer. Eat several servings from other plant sources, such as minimally processed whole grain breads, cereals, and legumes (beans, peas, and lentils). If you follow these suggestions, your fiber intake will likely be within the recommended range of 25 to 35 grams per day.

2. Moderate intake of high-fat foods, particularly from animal and highly processed sources. Limit meats, especially high-fat meats, such as some cuts of beef and pork. Eat moderate portions of other lean animal protein sources, such as chicken, fish, and low-fat dairy products. Processed foods often contain trans fats, which are not linked to cancer, but do increase total and LDL (bad) cholesterol, and decrease HDL (good) cholesterol.

3. Reduce intake of potentially carcinogenic (cancer-causing) substances. Limit or eliminate the following from your diet:

• smoked foods, which absorb some of the tars that arise from the smoking process and contain numerous carcinogens

• nitrite-preserved foods, such as hot dogs, ham, and other processed meats. Nitrites can combine with proteins in your stomach to form cancer-promoting chemicals. Vitamin C-rich foods may help prevent this from occurring, so if you occasionally eat foods preserved with nitrites, be sure to consume a fruit or vegetable rich in vitamin C.

• grilled foods (avoid charring)

• salt-cured foods, such as bacon and many types of ham

• alcoholic beverages. Regular alcohol consumption may promote certain cancers; heavy drinking is strongly linked to liver cancer. If you drink, it should be infrequently and in moderation.

4. Be physically active; achieve and maintain a healthy weight. Be moderately active for thirty minutes or more on most days.

5. Eat a variety of foods each day. Variety assures the intake of a spectrum of protective nutrients and phytochemicals.

6. Moderate sugar intake. Although there is no evidence to support a link between sugar intake and cancer, limiting intake of sugar and other "empty calories" (calories without nutrients) leaves more room for foods rich in fiber, vitamins, minerals, and phytochemicals. High consumption of sugar-laden foods often results in excessive intake of calories and fat, making it difficult to maintain a healthy weight.