Eat less dietary fat. That goes for both saturated and unsaturated fats. So cut down on beef, pork, butter, cream, sour cream, cheese, coconut oil, and hydrogenated or partially hydrogenated oils, like shortening.

Eat more fruits, vegetables, and whole-grain products like cereal and bread. Eating foods high in beta-carotene, a plant pigment in cantaloupe, carrots, sweet potatoes, broccoli, and other yellow or dark green vegetables, seems to protect against cancer. And eating foods rich in vitamin C, like citrus fruits, melons, and tomatoes, shows some evidence of inhibiting cancers of the stomach and esophagus.

High-fiber foods, such as whole grains, vegetables, and fruits, seem to minimize the risk of developing colon cancer. Cruciferous vegetables, like broccoli, brussels sprouts, and cabbage, may also reduce your risk of some forms of cancer, due to either their fiber and vitamin content or some other, yet-unidentified factor.

Eat fewer cured, grilled, or smoked foods. When eaten in excess, these foods may increase the risk of stomach and esophageal cancer. This increase may be due to nitrites and nitrates they contain, high fat content, or changes that occur when they're cooked or processed (or a combination).

Drink alcohol in moderation, if at all. Combined with cigarette smoking, over-consumption of alcohol has been shown to increase the risk of cancer of the mouth, esophagus, and larynx. Also, alcohol may promote breast cancer regardless of whether you smoke or not. Excessive drinking also contributes to liver cancer.

Moderate alcohol consumption consists of no more than one or two drinks a day. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1 1/2 ounces of distilled spirits, like vodka or whiskey.

SOURCE: HealthyLife® on Nutrition (Southfield, Mich.: American Institute for Preventive Medicine, 1988).