According to the American Cancer Society, "As many as 500,000 Americans die from cancer each year. After cardiovascular disease, it is the second leading cause of death in the United States." Although the specific causes of most cancers are not known, the U.S. government's National Cancer Institute estimates that "35 percent of cancer deaths are related to poor eating habits." That's right, by simply modifying one's diet, 35 percent of these deaths may have been prevented.

What can you do to protect yourself from this deadly disease? According to Barbara Rhodes, a licensed registered nurse in Illinois, "Although no single food can prevent cancer, you can reduce your risk of developing this disease by eating a low fat, balanced diet, avoiding excess fat and increasing your intake of fruits, vegetables and fiber. By doing this, you strengthen your immune system and your body ultimately becomes a Cancer-Fighting powerhouse."

Why is it important to eat a low fat diet and avoid excess fat? "Although fat is an essential nutrient which provides our bodies with energy and cushions our vital organs, too much fat is not good," says Rhodes. "If we have a diet laden with too much fat, abnormal cell divisions may occur which could increase our risk of colon, breast and prostate cancer. Therefore, meat-based diets are potentially very dangerous and must be limited."

According to Michelle Williams, a food preparation and dietary consultant for Cook County Hospital, "A healthy diet is one low in fat. You can easily lower your fat intake by eating less red meat (beef, pork or lamb); buying skim milk, low fat dairy products such as yogurt and sour cream; purchasing lean cuts of meat and trimming excess fat before cooking; supplementing rich sauces with natural seasonings, spices and herbs; using egg whites instead of whole eggs; skimming excess fat off chilled soups and stews before eating; using low fat margarine, salad dressing and mayonnaise; and using vegetable oil in place of melted butter."

Another important element in a healthy diet is eating more fruits, vegetables and fiber. "Fruits and vegetables are high in fiber, low in fat and contain protective vitamins and minerals. They are a rich source with natural antioxidants, such as vitamins C and E and beta carotene, and may help block cell damage caused by free radicals. They also contain vitamin B (folic acid), which may inhibit the transformation of normal cells into malignant cells and strengthens your immune system. Fruits and vegetables also contain phytochemicals (naturally occurring plant chemicals) which appear to prevent some cancers and inhibit spread of malignant cells," says Rhodes. "And, fiber is important because it increases the movement of digested food through your intestines and ultimately reduces the amount of time your colon is exposed to cancer-promoting substances formed during digestion."

Which cancer-preventing foods should always be included in your grocery list?

• Fruits like apples, peaches, pears, apricots, berries, oranges and apricots
• Vegetables from the cabbage family
• Deep yellow and dark green vegetables like squash, turnips and their greens, Brussels sprouts and broccoli
• High fiber foods like legumes (peas, beans and lentils) and whole-grain breads, rolls, pastas and cereals
• Reduced-calorie or low fat salad dressings and margarines
• Low fat dairy products like skim milk, skim milk-based cheese and yogurt
• Lean cuts of beef, lamb and pork
• Fresh fish, shellfish, chicken or turkey
• Limit the purchase of artificial products, synthetic chemicals and saturated fats

By eating a low fat balanced diet with plenty of fruits and vegetables, avoiding excess fat and getting enough fiber, you can reduce your chances of getting cancer. Not only will you become healthier, but your immune system will be enhanced and you will become a "cancer-fighting powerhouse."