Jul. 18--Many people don't believe Linda Lee when she talks about diet and reducing one's risk for cancer.

Lee, nutrition manager for the La Crosse County Health Department, even has the research on her side.

A growing body of research shows that what we eat and how we live have a lot to do with the probability that we'll develop cancer, Lee said. The American Institute for Cancer Research estimates that 30 percent to 40 percent of all cancers can be prevented by changing the way we eat and exercise, she said.

"I don't think the public thinks you can lower your cancer risk with a healthy diet," Lee said. "I think they're pretty fatalistic about cancer, and they generally feel that eating a lot of fruits and vegetables won't help, and you only live once, so you better enjoy life."

All it takes to significantly reduce your risk of some cancers are simple diet changes.

"Eating more fruits and vegetables and moderate intake of alcohol are two things alone that can go far to decrease your risk for cancer because they decrease the probable likelihood of being overweight," she said.

She suggests picking one or two of the following ABCs of cancer prevention and implementing them each month. "Over the course of the year, it can make a big difference in your health habits," Lee said.

Apple: Often we grab what's readily available when we're hungry. Keep apples in a bowl on the counter so when a snack attack hits, you grab a piece of fruit.

Berries: Top your cereal or ice cream with sliced strawberries, blackberries or raspberries. These fruits contain flavonoids that reduce genetic damage caused by carcinogens such as tobacco smoke and air pollution.

Cruciferous vegetables: Scientists have long known that people who eat lots of broccoli and other cruciferous vegetables such as cauliflower and brussels sprouts have lower rates of cancer.

Dried fruit: Keep raisins, dried apricots, craisins or other dried fruit on hand for a quick and easy snack.

Exercise: Try for 60 minutes of activity every day.

Fat: A little fat goes a long way. Diets high in fat have been linked to some cancers and can contribute to obesity. Strive to get 30 percent or less of your calories from fat.

Garlic: A member of the allium family, this vegetable has antibiotic properties that may act against Heliobacter pylori -- a cause of stomach ulcers and a known risk factor for stomach cancer.

Herbs: Herbs that we use every day -- oregano, thyme, orange peel, caraway, turmeric, celery seed and many others -- contain phytochemicals, sources of cancer-fighting substances. Reduce the salt and fat in your food and add flavor using dried or fresh herbs and spices.

Iron: There is some evidence that a diet high in iron may increase the risk of liver and colorectal cancers. That said, most people, particularly women and children, don't get enough iron and can be iron deficient. Get iron from food such as fortified cereals, enriched grains, poultry, fish, meat and legumes.

Java: Researchers have found that people who drink 1 to 2 cups of caffeinated coffee daily have half the liver cancer risk of those who never drink coffee. Some theorize the antioxidants in coffee have a protective effect.

Kasha: This toasted buckwheat has a robust, hearty flavor. And it's great cold weather fare. Cook 1 cup of kasha in 2 cups of liquid for 8 to 10 minutes.

Leafy greens: Eat a salad every day. Rather than iceberg lettuce, try romaine, red leaf lettuce, spinach, chard or kale. Top with your favorite low-fat dressing.

Meat: Limit red meat to 3 ounces or less daily. A high intake of red or processed meat is associated with an increased risk of colorectal cancer. How much is 3 ounces? Think of a piece of meat the size of a deck of cards.

Nuts: Research has found that almonds contain antioxidants that inhibit colon tumor growth. Looking for a snack that will stick with you? Try a handful of almonds.

Oatmeal: This whole grain can be used for a quick, healthy breakfast or as an ingredient in baked goods and breads. Oatmeal helps lower cholesterol and contains antioxidants that can reduce cancer risk. Top with sliced bananas for a healthy breakfast.

Popcorn: Pop this whole-grain snack yourself in a pan in a small amount of oil and lightly salt. Microwave varieties may contain less desirable trans-fats, so read the label carefully.

Quinoa: This small, light-colored round grain is similar in appearance to sesame seeds. It cooks in 10 to 12 minutes, creating a light, fluffy side dish. For 1 cup of quinoa, use 2 cups liquid. It also can be incorporated into soups, salads and baked goods.

Rice: Try instant brown rice for a tasty, whole-grain side dish.

Soy: Soy is a wonderful plant protein and alternative to meat as well as being loaded with cancer-fighting isoflavones. Add soy to your diet by trying soy milk (look for calcium-fortified), nuts, cheeses, burgers and hot dogs.

Two thirds of your plate: Fill two-thirds of your plate with whole grains, beans/legumes and fruits/vegetables, and limit meat/fish/poultry and low-fat dairy to one-third of your plate. This change also can go a long way toward helping maintain a healthy weight.

Unsalted processed meats: A high-salt diet has been linked to an increase in certain cancers. To reduce the salt in processed foods such as bacon and sausage, before frying either fill your skillet halfway with water and cook the meat in boiling water for several minutes, then pour off the water, pat dry and brown.

Vegetarian: Research shows that people who follow a vegetarian diet (particularly men) reduce their cancer risk. Experts theorize that the diet helps control weight and contains many substances (like phytochemicals) that have a protective effect.

Whole grain: Whole grains fill you up and help maintain a healthy weight.

eXplore: Variety is the spice of life. Vow to try one new food every month. Try a new fruit or vegetable in season or cook with a new grain as a side dish.

Yams and sweet potatoes: Try these healthy alternatives to mashed potatoes or French fries. Peel, cube and cook yams or sweet potatoes, and then mash with a small amount of butter, salt and pepper, or make a healthier version of French fries by slicing the sweet potato in quarter-inch strips, coating with olive oil spray, sprinkling with salt, pepper and thyme, and baking for 40 minutes at 400 degrees F.

Zucchini: Use this delicious summer squash in muffins, omelets and stir fries and on kabobs. .

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