¢
What you eat is important.
Choose at least five servings of vegetables and fruits every day. Choose
items such as sweet potatoes, carrots, broccoli, cabbage, green peppers,
oranges, strawberries, peaches, tomatoes, and watermelon. Eat at least six
servings of whole grain products such as breads, cereals, rice, pasta, or
beans. One serving is 1/2 cup fruit, 3/4 cup juice, 1/2 cup cooked
vegetable, 1 cup leafy vegetable, 1 medium apple, 1 slice of bread, 1 ounce
dry cereal, 1/2 cup cooked cereal, rice, or pasta.
¢
Limit high-fat foods.
Choose foods low in fat. Drink skim milk. Eat low-fat cheese. Cut down on
butter, margarine, fried foods, and rich desserts.
¢
Limit the meat in your menu.
Limit how much meat you eat, especially high-fat meats. Choose lean cuts of
meat. Trim the skin off chicken and turkey.
¢
Avoid alcohol.
If you drink alcohol, limit yourself to one or two drinks a day.
¢
Stay out of the sun.
If you must go out in the sun, cover up. Wear a hat with a brim that shades
your face, ears, and neck. Use sunscreen with SPF 15 or higher. Don’t use
sunlamps or tanning beds.
¢
Move around.
Get some exercise like walking, gardening, or dancing, for at least 30
minutes every day. Check with your health care provider before you begin an
exercise routine.
¢
Use safety measures.
If you work with harmful chemicals or fibers like asbestos, use the proper
safety equipment and follow directions exactly. Be sure to learn emergency
procedures.
¢
Get regular checkups.
¢
Young women and girls should receive the human papillomavirus
vacccine. HPV is the most common cause of cervical cancer. The vaccine,
Gardasil, is approved for use in girls and women 9-26 years of age and is
most effective when given before the onset of sexual activity. The vaccine
is administered as three injections over a six-month period and contains no
live virus. The Missouri Foundation for
Health recently committed $11 million to purchase enough HPV
vaccine so that every uninsured and underinsured Missouri girl and woman
ages 9-26 can receive the vaccine for free. Visit
www.mohpv.org for more information.
Sooner is Better