(Health) Simple Steps to Prevent Cancer

7/21/2019 (Health) Simple Steps to Prevent Cancer

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Simple Steps toPrevent Cancer

Healthy Living andLower Cancer Risk



This booklet is based on the World Cancer ResearchFund/American Insti tute for Cancer Research report,Food, Nutriti on and the Prevention of Cancer: a global perspective.The report was developed by the WCRF/ AICRExpert Panel:

John D. Potter, M.B.B.S., Ph.D. (Chair)Fred Hutchinson Cancer Research CenterSeattle, WA, USA

Adolfo Chavez, M.D., M.P.H.

National Institute of NutritionMexico City, Mexico

Junshi Chen, M.D.Chinese Academy of Preventive MedicineBeijing, China

Anna Ferro-Luzzi, M.D.National Institute of NutritionRome, Italy

Tomio Hirohata, M.D., Dr.S.Hyg.Nakamura UniversityFukuoka City, Japan

W.P.T. James, C.B.E., M.D., F.R.C.P., F.R.S.E.The Rowett Research Institute

Aberdeen, UKFred F. Kadlubar, Ph.D.National Center for Toxicological ResearchJefferson, AR, USA

Festo P. Kavishe, M.D.UNICEF, East Asia and Pacific Region OfficePhnom Penh, Cambodia

Laurence N. Kolonel, M.D., Ph.D.University of HawaiiHonolulu, HI, USA

Suminori Kono, M.D., M.Sc.Kyushu UniversityFukuoka City, Japan

Kamala Krishnaswamy, M.D.National Institute of NutritionHyderabad, India

A.J. McMichael, M.B.B.S., F.F.P.H.M.London School of Hygiene and Tropical MedicineLondon, UK

Sushma Palmer, D.Sc.Center for Communications, Health and theEnvironmentWashington, DC, USA

Lionel A. Poirier, Ph.D.National Center for Toxicological Research

Jefferson, AR, USAWalter C. Willett, M.D., Dr.P.H.Harvard School of Public HealthBoston, MA, USA

E x p

e r t P a n e l

C o n t e n t s

SIMPLE STEPS 1

Table of ContentsIntroduction 2

AICR Diet and Health Guidelinesfor Cancer Prevention: 3

Plant-Based Diet 4

Vegetables and Fruits 8

Body Weight andPhysical Activity 11

Alcohol 14

Fat and Salt 16

Food Preparation 19

Tobacco 21

Bringing It All Together 22

Simple Steps toPrevent Cancer



2 SIMPLE STEPS

I n t

r o d u c t i o n

SIMPLE STEPS 3

I n t

r o d u c t i o n You can reduce your

risk of cancer.Just a few years ago most of us couldn’t evenimagine this. Today, however, things arechanging. New research is confirming thatsmall choices we make each day have an

important impact on our cancer risk. Whatwe eat, how we prepare it, whether or notwe exercise, manage our weight, drink alco-hol or smoke – these simple decisions makean important difference.

An astonishing 60 to 70 percent of all can-cer cases have been directly linked to ourdaily dietary and lifestyle habits. Perhapsmore surprising, dramatic reductions in ourcancer risk can be brought about by someless-than-dramatic means. A series of smalladjustments in what we eat and do are allthat’s required.

This brochure introduces a set of simpleand practical guidelines to help you makechoices that will significantly lower yourcancer risk. At the same time, you’ll be low-ering your risk for a variety of other chronicdiseases like heart disease, stroke, hyperten-sion and adult-onset diabetes, while improv-ing your overall health.

These guidelines come from a landmarkresearch report, Food, Nutri ti on, and the Prevent ion of Cancer: a global perspective,

published in 1997 by the AmericanInstitute for Cancer Research. This report isan analysis of more than 4,500 studies ondiet and cancer. It remains the mostcomprehensive report ever donein the area of diet, nutritionand cancer.

The recommendations of the AICR reportcan be summarized in six practical guide-lines. These simple action steps representthe best advice science currently offers forlowering your cancer risk.

AICR Diet and Health Guidelines

for Cancer Prevention1. Choose a diet rich in a variety of

plant-based foods.

2. Eat plenty of vegetables and fruits.

3. Maintain a healthy weight and bephysically active.

4. Drink alcohol only in moderation,if at all.

5. Select foods low in fat and salt.

6. Prepare and store food safely.And always remember…

Do not use tobacco in any form.

A healthy lifestyle provides many benefits atonce. It’s no accident these guidelines close-ly match advice offered by other healthauthorities, such as the American HeartAssociation, the U.S. Surgeon General, theAmerican Medical Association, and theJoint U.S. Department of Agriculture/ Department of Health and Human Services’Dietary Guidelines for Americans.



Guidel ine 1: Choose adiet rich in a variety ofplant-based foods.Vegetables, fruits, whole grains and beanscontain natural substances that help ourbodies destroy carcinogens before they cause

cancer. In study after study, scientists havedocumented various vitamins, minerals andother helpful compounds within thesefoods that fight – and sometimes evenreverse – the cancer process.

Think about it. Every time you reach for anapple you are helping your body protectitself from cancer. A quick bowl of whole-grain cereal fights the good fight, as does ahelping of beans and rice, a green salad or aplate of veggies and whole wheat pasta. It’sthat simple.

Focusing on plant foods doesn’t have tomean banishing meat altogether. For mostpeople, the first step in making the changeto a predominantly plant-based dietrequires nothing more than shifting theproportions of the foods you eat. Add morerice and beans, more salad, more steamedvegetables to your dinner plate, and you’lllikely find meat and other animal-basedfoods being nudged to the side. Once

you’ve gotten the hangof it, the rich vari-

ety of healthyplant-basedfoods at yourdisposal willopen up a

world of new flavors.

G u i d e l i n e 1

G u i d e l i n e 1t o Move Pl ant -based

Foods t o Cent er St age

Once or twice a week, try somethingnew.Whether it’s an exotic fruit (guava,starfruit), unusual vegetable (bok choy,acorn squash), grain (bulgur, quinoa) or

new-to-you bean (lentils, pinto beans),this process is fun and increases the vari-ety of cancer-fighting foods in your diet.

Make a stir-fry.The proportions are per-fect for a mostly plant-based meal, andthe ingredients are probably already inyour kitchen. Use a variety of frozen,canned or fresh vegetables, quick-cookingbrown rice and a little leftover chicken orbeef. Season with your favorite sauce.

Keep canned beans in your pantry.You’ll be surprised how often they cangive your meals a nutritious and flavorfulboost. Add them to salads, stews, soupsor grain dishes – either to reduce orreplace meat. Try different kinds, such ascannellini, kidney, garbanzo, pinto orblack beans.

Once a week, make a meatless meal.Substitute vegetables, beans, whole grains

or tofu for the meat in your favoritepasta, casserole or ethnic recipe. Makesalads and soups into satisfying, meatlessmain dishes by adding some lowfatcheese, beans or a small amount of nutsor seeds.

Buy a vegetarian cookbook.Even if you’re not a vegetarian, you’ll find ahost of plant-based dishes to try rightaway. And you’ll get a sense of the enor-

mous variety of foods and flavors thatawait you.

SIMPLE STEPS 54 SIMPLE STEPS



Charting the Change

So what does a “predominantly plant-based” diet look like, day in and day out?The example below shows the transitionfrom a typical American menu to one that’sbased mostly on vegetables, fruits, wholegrains and beans.

OLD MENU

Calories: 2300 • Dietary Fiber: 13 gm

Breakfast1 cup corn flakes1 ⁄ 2 cup reduced fat milk1 cup fruit juice drink

LunchHam and cheese deli sandwich

on rye bread with mustardSmall bag potato chips2 chocolate chip cookies12 oz. soda

Dinner1 ⁄ 4 rotisserie chicken1 cup mashed potatoes1 ⁄ 2 cup stuffing1 ⁄ 2 cup corn1 ⁄ 2 cup raspberry ice cream with

2 Tbsp. hot fudge

G u i d e l i n e 1


NEW MENU

Calories: 1700 • Dietary Fiber: 35 gm

Breakfast1 cup whole-grain cereal1

⁄ 2 cup nonfat or lowfat milk1 cup strawberries1 slice whole wheat toastwith 1 tsp. butter ormargarine or 1 tbsp.peanut butter

1 cup orange juice

Lunch1 cup minestrone soup

4 whole-grain crackersSalad with 1 cup spinachleaves, 2 Tbsp. each choppedcarrots, cauliflower andtomatoes, 1 ⁄ 2 cup kidneybeans and 3 Tbsp. reducedfat dressing

1 peach2 oatmeal raisin cookies1 cup nonfat milk

DinnerVeggie and chicken fajitas with1 whole wheat tortilla, 2 oz.chicken breast and 1 ⁄ 4 cupeach stir-fried green pepper,red pepper and onion

1 ⁄ 4 cup salsa1 ⁄ 2 cup brown rice withblack beans

1 ⁄ 2 cup raspberry frozen yogurtwith 1 ⁄ 4 cup raspberriesand1 Tbsp. chocolate syrup



Guidel ine 2: Eat plentyof vegetables and fruits.When it comes to fighting cancer, vegeta-bles and fruits are the most vital part of aplant-based diet. Consider this importantfigure taken from the AICR report: If theonly change people made was to eat atleast five servings of fruits and vegetableseach day, cancer rates could drop by atleast 20 percent.

There is convincing evidence that diets highin vegetables and fruits protect against can-cers of the colon, stomach, rectum, esoph-agus, lung and pharynx. They probablyalso protect against cancers of the breast,bladder, pancreas and larynx.

Why are fruits and vegetables so powerful-ly protective?The answer lies within thefoods themselves. In addition to vitaminsand minerals, vegetables and fruits containthousands of natural substances calledphytochemicals . Researchers are hard atwork trying to discover the role of phyto-chemicals in cancer prevention. It nowappears these substances work together incomplex ways.

For this reason, most researchers believe thatfoods are more effective at preventing cancerthan dietary supplements. Study after studyindicates the best way to ensure you’re get-ting a safe and effective mix of phytochemi-cals is to stick with a mostly plant-baseddiet high in vegetablesand fruits.

G u i d e l i n e 2

G u i d e l i n e 2


t o Eat Mor e Fr u i t sand Veget abl es

Try a quick, nutritious breakfastsmoothie. If you’ve got a blender or foodprocessor and 12 seconds to spare, you’vegot an energy-packed way to start yourday. Toss in a handful of fresh or frozen

fruit, a bit of yogurt, milk or tofu, iceand blend. Pour some juice into the mix,and you’ve had two servings of fruitbefore you’re even out the door.

Have a salad at lunch. A midday saladconsisting of one or more dark, leafygreens and a host of vegetables is bothsatisfying and nutritious. When makingyour salad, opt for toppers like beans,nuts and fruit slices instead of cheese,

bacon, hard-boiled eggs or croutons. Uselowfat or fat-free dressings.

Take a nutritious break. Have snackslike fresh or dried fruits or carrot stickson hand so you’ll be ready when hungerhits – whether you’re at home, at work orout and about. Giving yourself a momentto recharge with something fresh, naturaland delicious will do wonders.

Try fruit for dessert. We know you love

dessert, and we’re not recommending youcompletely abandon your cravings. Butonce in a while it’s nice to send yoursweet tooth something the rest of yourbody can use. In the summer, try a fewslices of sweet, juicy melon topped withfreshly crushed mint leaves. In the win-ter, an apple-cranberry crisp is a greatcap-off to a healthy meal.

Make friends at farmers markets.One

way to experience the bounty and beautyof fruits and vegetables is to visit a farmersmarket or produce stand. There, you can



G u i d e l i n e 2

G u i d e l i n e 3


try a wide variety of fresh and colorfulitems. Best of all, you can talk with the peo-ple who grow the food you buy. They’llhave ideas for how to prepare everythingthey sell, and may even share a story or two.

Five-a-Day: It’s Easier ThanYou Think

If five servings or more sounds like a lot of fruits and vegetables, take a look at thischart. You might be surprised at what a“serving” actually is.

One Serving of . . . . . . . . . . . .Equals Just

Cooked or raw vegetables(broccoli, carrots, cauliflower,

chopped onions, etc.) . . . . . . . . . . . . 1 ⁄ 2 cup

Dark leafy greens(Romaine, Red leaf lettuce,spinach, etc.) . . . . . 1 cup or 4 whole leaves

Cooked or raw fruit(melon, apples, peaches,berries, etc.) . . . . . . . . . . . . . . . . . . . 1 ⁄ 2 cup

Dried fruit . . . . . . . . . . . . . . . . . . . 1 ⁄ 4 cup

100% fruit juice . . . . . . . . . . . . . . . 3 ⁄ 4 cup

Guidel ine 3: Maintaina healthy weight andbe physically active.When we eat more calories than we burnoff through daily activities and exercise,the extra calories turn into extra weight.

Overweight and obesity can increase therisk of coronary heart disease, stroke, adult-onset diabetes, high blood pressure, sleepapnea and osteoarthritis. Recent researchalso shows that obesity increases the risk forcancers of the colon and breast in post-menopausal women, as well as cancers of the pancreas, kidney, prostate and endo-metrium (uterine lining).

Physical activity plays a vital role in helping

us reach and stay at a healthy weight.Regular exercise burns calories, builds mus-cle and helps the body run more efficiently.In addition, there is now scientific evidencethat exercise itself possesses anti-cancerbenefits. Regular physical activity has beenshown to protect against colon cancer, andit probably lowers the risk for lung andbreast cancers as well.

You can start seeing the benefits of exercise

as soon as you get up off the sofa – rightaway, blood pressure goes down and theimmune system gets a boost. And you don’tneed equipment, a gym membership orhours of free time. Research suggests thatany amount of regular physical activity isfar better than none.

If you haven’t exercised in a while, get yourdoctor’s okay before starting any program.He or she will be able to help you find anactivity level that’s right for you.

1 cup

A baseball

1 ⁄ 2 cup

Half a

baseball

1 ⁄ 4 cup

A golf ball

Which Looks Like…



G u i d e l i n e 3

G u i d e l i n e 3Get together with other like-minded peo-

ple and plan an active outing.

How Much Exercise Is Enough?

For people with sedentary jobs and lives,the AICR report recommends an hour aday of moderate physical activity and anhour a week of vigorous activity. If you arenot currently active, start slowly and gradu-ally add more activity to your day. You alsodon’t have to set aside an entire hour forexercise. Break up your workouts howeveryou like throughout the day. Rememberthat all activity is good for you, and some isbetter then none.

Moderate (daily)• Take a brisk walk

around the block.

• Hop on a bike.

• Spend some timegardening.

• Take a friend canoeing.

• Kick off your shoesand dance.

Vigorous (weekly)

• Walk some hills or takea hike.

• Play a few roundsof tennis.

• Swim some laps.

• Go for a jog.

• Get out your

cross-country skis.


t o Ma int a in a Hea l t hyWeight , Be Physical l y

Act ive

Snack on vegetables and fruits.They’refull of fiber, which fills you up and leavesyou less hungry. Once you are used toeating at least five servings of fruits and

vegetables each day, you’ll be strongerwhen standing up to cravings for fatty,salty or sugary snacks. Plus you’ll be get-ting a healthy mix of vitamins, mineralsand phytochemicals.

Order the small.American portion sizeshave gotten out of control. Keep that inmind when you eat out or buy refresh-ments at a movie or ballgame. Orderingthe smallest size possible can help ensureyou eat until satisfied, not stuffed.

Eat mindfully.At mealtimes, turn off theTV or computer and put down the mag-azine. Research shows that “unconscious”eating generally means overeating. Whileyou’re at it, pay attention to why you’reeating. Is it boredom, stress or sadnessinstead of hunger?

Work a little exercise into your day.Goabout household chores or outdoor jobs

with a bit more spring in your step.Everything from vacuuming and mop-ping to washing the car and pushing alawn mower can give you a workout, if you do it energetically. At home or out,use the stairs as often as you can. Walk tothe corner market for bread instead of taking the car.

Find activities you enjoy.There’s aworld of things you can do to get yourblood pumping, your energy level up andyour cancer risk down. Keep in mindthat exercise makes a great social activity.



Guidel ine 4: Drinkalcohol only in modera-tion, if at all.Drinking alcohol is definitely l inked toincreased risk for cancers of the mouth,pharynx, larynx, esophagus and liver.

(Among drinkers who smoke, these risksare higher.) Alcohol probably increases therisk for cancers of the colon, rectum andbreast, even at very low levels of consump-tion. And cancer isn’t the whole story. Highalcohol consumption is also linked to highblood pressure, stroke, heart disease, birthdefects, osteoporosis, accidents, violenceand suicide.

There is evidence that modest amounts of

alcohol may protect against heart disease.If you don’t drink, however, this isn’t a rea-son to start. There are other, more health-ful ways to lower your heart disease risk. If you do drink alcohol, use moderation.“Moderation” means women should haveno more than one drink a day, and menshould have no more than two drinks a day.

G u i d e l i n e 4

G u i d e l i n e 4t o Cut Down

on Al cohol

Start the evening with a non-alcoholicdrink. It’s a good idea to quench yourthirst before drinking alcohol. Try a clubsoda with lime or seltzer mixed withfruit juice.

When entertaining, make sure to havetasty non-alcoholic drinks on hand.Offer your guests exotic fruit juices,tangy fruit punch, sparkling non-alco-holic cider or non-alcoholic beer.Though low- or no-alcohol wines aretougher to find, many winemakers nowoffer them for increasingly health-con-scious consumers.

Nurse your drinks.Go ahead and water

down that drink. Add some seltzer andmake your own wine spritzer. Throw an icecube – or two – into your cocktail. Sip aglass of water along with your glass of beer.


One Drink Equals:

12 ouncesof beer

5 ouncesof wine

1.5 ounces of 80-proof liquor

Mix seltzer with

cranberry or

mango juice for a

delicious, non-

alcoholic drink.



Guidel ine 5: Selectfoods low in fat and salt.We’ve seen how plant-based foods dramati-cally lower our risk for disease. We’ve alsoseen that alcohol could have the oppositeeffect – it may serve to increase risk.

According to research, fat and salt are twoadditional substances that could increaseour risk for cancer and other health prob-lems. High fat diets possibly increase therisk for cancers of the lung, colon, rectum,

breast, endometrium(uterine lining) andprostate. In addition,eating too many fatty

foods can lead toobesity and the

rise in cancerrisk that comeswith it.

Of particularconcern are saturated fats (found mostly inanimal-based foods) and trans-fats (partiallyhydrogenated oils). They are both knowncontributors to heart disease risk. AICRrecommends minimizing the saturated andtrans-fats in your diet. Instead, choose mod-

erateamounts of monounsaturated fatssuch as olive and canola oils.

Diets high in salt and salted foods probablyincrease the risk for stomach cancer. Thisform of cancer is less common in the U.S.than in countries where large amounts of salt-preserved foods are eaten.

We’re not recommending you banish all fatand salt from your diet. Our bodies needcertain amounts of these substances tofunction properly. It’s when we eat too much fat and salt that our disease risk rises.

G u i d e l i n e 5

G u i d e l i n e 5t o Keep an Eye

on Fat and Sal t

Read the label. The “Nutrition Facts”labels on packaged food products aretrustworthy sources of information.Regulated by the U.S. government, today’sfood labels can tell you how much fat

and sodium a food contains and allowyou to compare different products. Whenchoosing frozen entrées, for example, tryto limit fat to no more than 10 grams per300 calories. Aim for no more than 800milligrams of sodium per entrée.

Use lowfat foods wisely. It’s easier thanever to find lowfat or nonfat items intoday’s markets, but be careful. Lowfatand reduced fat cheeses, peanut butters,

chips, cookies, cakes and ice creams dooffer flavor with less fat, but most of these products replace fat with addedsugar or salt. Choose sensible portionsizes.

Try out some healthy cooking tech-niques.Frying (or sautéing) in oil or but-ter adds a hefty dose of fat and calories tofoods. Baking and stir-frying with a smallamount of oil are healthier options.

When cooking vegetables, steaming themuntil crisp-tender locks in both nutrientsand flavor. A microwave accomplishes thesame goal in minutes.

Opt for fresh over processed.Processedfoods can be high in sodium. When youcan’t cook from scratch, compare labelsand select lower sodium varieties of frozen dinners, canned soups and vegeta-bles. For rice mixes, use only part of theseasoning packet. Rinse canned beans towash away some of the salt.

Install another shelf in the spice rack.Experiment with herbs and spices. You’ll




open up a world of new flavors and aro-mas without the risks associated withexcess fat and salt. They contain protec-tive phytochemicals too. Here’s a handyherb chart to get you started.

Seasoning Goes Well With…

Basil . . . . . . . . . . . .Fish, poultry, soups,tomatoes, zucchini,eggplant

Chives . . . . . . . . . .Fish, soups, salad dress-ings, baked potatoes,steamed vegetables

Thyme . . . . . . . . .Seafood, poultry,dried beans, greenbeans, tomatoes,

mushrooms, summersquash, onions

Dill. . . . . . . . . . . . .Fish, yogurt sauces,rice dishes, soups,carrots, cauliflower

Rosemary . . . . . . .Chicken, roasted pota-toes, marinades, soups,breads, rice, peas,turnips

Oregano . . . . . . . .Tomato dishes/sauces,

salad dressings, soups,beans, corn, cabbage

Tarragon . . . . . . . .Fish, chicken, saladgreens, soups, mush-rooms, asparagus

Sage. . . . . . . . . . . .Fish, poultry, stuffings,soups, Brussels sprouts,carrots, winter squash

G u i d e l i n e 5

G u i d e l i n e 6Guidel ine 6: Prepare

and store food safely.Cooking meat, poultry and fish at hightemperatures, especially over an open flame,causes cancer-promoting substances calledHCAs (heterocyclic amines) to form on the

surface of the meats. In addition, when fatdrips into the fire, the smoke and flamesthat rise up onto the food leave behind car-cinogenic substances called PAHs (poly-cyclic aromatic hydrocarbons). A diet highin meat cooked by grilling, barbecuing,broiling or pan frying possibly increases therisk of stomach, colon and rectal cancers.

When cooking meats, it’s best to use lower-heat options like baking, poaching, stewing,roasting and microwaving. This doesn’t haveto mean an end to backyard cookouts. With

just a few simple techniques, you can makegrilling safer for everyone.

t o Gr i l l Saf el y

Skip the meat altogether.Muscle meatslike beef, chicken or fish pose the greatest

risk of forming HCAs when grilled. For adelicious outdoor barbecue experiencewith little cancer risk, try grilling vegeta-bles, quesadillas, veggie burgers, pizza oreven fruit kebobs.

Cut the fat.Choose lean meats whengrilling, and trim away any visible fat.Reducing “flare-ups” caused by drippingfat will reduce the formation of PAHsand HCAs.

Marinate. Research shows that marinat-ing meats can prevent the formation of HCAs by as much as 90 percent. These




T o b a c c o And always remember:

Do not use tobacco inany form.Tobacco is the chief cause of lung cancer inthe world, and it also causes cancers of themouth and throat. In addition, tobacco

contributes to cancers of the pancreas,cervix and bladder. Regardless of how it’sused – as cigars, cigarettes, pipes or chew –the link between tobacco and cancer is clear.

There are many successful methods for quit-ting tobacco use. Check with your physicianfor a program that’s right for you. If you arecurrently a smoker and can’t bear thethought of giving it up, at least try to cutdown. There’s a good chance that by doing

so you’ll also reduce the cancer risk of thosewho live and work with you.

Resources to Help YouQuit Smoking

American Lung Association1-800-LUNG-USA (1-800-586-4872)www.lungusa.org

American Cancer Society1-800-ACS-2345 (1-800-227-2345)www.cancer.org

Office on Smoking and HealthU.S. Centers for Disease Controland Prevention1-800-232-1311www.cdc.gov/tobacco

SIMPLE STEPS 21

effects have even been observed in meatsmarinated for only 10-20 minutes.Health experts recommend an oil-freemarinade with a strong acidic ingredientlike lemon juice or balsamic vinegar.

Pre-cook meats.The longer meat staysover an open flame, the higher the can-

cer risk. Cook your fish, poultry ormeat in the microwave or oven untilalmost done, then finish it up on thegrill for flavor.

Avoid “flare-ups.”Keep juices fromdripping into the fire any way you can.Use aluminum foil, or don’t place meatdirectly over the coals. Flip meats with aspatula or tongs instead of a fork. Don’tsquirt starter fluid into the coals while

meats are cooking, and keep a spraywater bottle handy to quell any flare-ups that do occur. Cut away and discardany burnt or charred parts of the meatbefore eating.

G u i d e l i n e 6

20 SIMPLE STEPS



Bringing It All TogetherTogether, the AICR Diet and HealthGuidelines for Cancer Prevention outline acomprehensive anti-cancer lifestyle. It’s easyto adapt the guidelines to your daily life,and you can start today.

• Go back and look at each of the AICRguidelines. Choose one you would liketo start working toward, and make ityour goal for the coming week.

• Look at “AICR’s 5 Best Ways” toachieve this goal. Mark the ones youcould imagine yourself doing in dailylife. Add some ideas of you own, ifyou wish.

• Using a calendar, fill in the days of the

week with specific ways you can worktoward achieving your goal (it is okay torepeat ideas).

SIMPLE STEPS 23

B r i n g i n g I t T o g e t h e r

22 SIMPLE STEPS

A Week of Good Health

1 2

3

4 5

6

7

Healthy Goal for the Week:Move plant-based foods to center stage.

E x a m p l e

Always wanted to try kale. Pick it up on today’s shopping trip.

Sunday

Makea stir-fry wi th Sunday’s leftover roast chicken and some chopped vegetables.

Monday

Tuesday

After chicken two nights in a row,go meatless with whole wheat pasta and veggies.

Browse the local bookstore for avegetarian cookbook.

Thur sday

Perk up morning cereal withblueberries.

Fr iday

A night out! Try a plant-based dish at the new ethnic

restaurant.

Sat u r day

Never had a frui t smoothie.Try one for an afternoon

pick-me-up.

Wednesday

Take things one week at

a time, trying new goals

when you feel ready.



T h e I n s t i t u t e

T h e I n s t i t u t e

How You Can Support Cancer Researchand Education Through Your Will

You can help provide for future cancer researchand education through a simple bequest in yourwill. Consult with your attorney when first writ-ing your will or when adding a simple paragraphto your existing will.

Your bequest to help in the war against cancer

can be a cash amount, a gift of the remainderof your estate or a portion of the remainder,after obligations to your family and loved onesare met.

Your attorney can easily help you make abequest to the American Institute for CancerResearch (AICR). To do so, your attorney willneed to know:

AICR’s official name: American Institute for Cancer Research

AICR’s mailing address:

1759 R Street NW, Washington, DC 20009AICR’s telephone number: 202-328-7744

AICR’s identification: A not-for-profit organization under Section501(c)(3) of the Internal Revenue Code

AICR’s tax-exempt IRS number: 52-1238026

For further information, contact AICR’s GiftPlanning Department at the number below.

Prepared by the American Institute for

Cancer Research, April 2000.Latest revision, February 2002.

The American Institute for Cancer Researchsupports research and provides public educationin the area of diet, nutrition and cancer. For freepublications, to reach the Institute’s NutritionHotline or to make a memorial donation, callor write:

American Institute for Cancer Research1759 R Street NW, P.O. Box 97167

Washington, DC 20090-7167

1-800-843-8114 or 202-328-7744

www.aicr.org

24 SIMPLE STEPS

Editorial ReviewCommitteeRitva Butrum, Ph.D.AICR Vice President for Research

Karen Collins, M.S., R.D.Nutrition Consultant

Elaine Feldman, M.D.Medical College of Georgia

David Heber, M.D., Ph.D.UCLA Center for Human Nutrition

Jan Kasofsky, Ph.D., R.D.Capital Area Human Services District,Louisiana

Laurence Kolonel, M.D., Ph.D.University of Hawaii

Melanie Polk, M.M.Sc., R.D., FADAAICR Director of Nutrition Education

AICR Executive Staff

© 2000 American Institute for Cancer Research



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(Health) Simple Steps to Prevent Cancer