Smoking is responsible for about one-third of all cancer deaths. The more and longer you smoke, the greater your risk. Chewing tobacco can also cause oral cancer. Eat a diet made up mostly of plant-derived foods. This recommendation includes five or more servings of fruits and vegetables each day as well as whole-grain breads, cereals, rice, pasta and beans.
Beans are a good source of protein and an alternative to meat.
Replace fatty foods with fruits, vegetables, grains and beans, and in general eat smaller portions. Choose baked or broiled foods over fried, select low-fat milk and dairy products, and avoid packaged, snack or convenience foods. When eating out, look for menu items lower in fat, such as fish or chicken, and beware of high-fat dressings or sauces. Limit meat consumption to small portions of lean cuts. Increase physical activity to achieve and maintain a healthy weight.