#1
DON'T SMOKE

If you already smoke, quit for good as soon as you can. Smoking (including cigarettes, pipes, cigars, and chewing tobacco) is linked to cancers of the lung, throat, pancreas, kidney, bladder, cervix, prostate, colon, and rectum.

Tips you can use

• Keep trying! Quitting is tough but not impossible. Over 1,000 Americans stop for good every day.
• Talk to a healthcare provider for help.
• Join a quit-smoking program.
• Talk to the human resource office where you work. Your employer may offer quit-smoking programs for employees.

Tips for parents

• Try to quit as soon as possible.
• If you smoke, your children will also be more likely to smoke.
• Don't smoke in the house or car. Exposure to smoke raises your children's risk for respiratory problems and lung cancer.
• When appropriate, talk to your children about the dangers of smoking and chewing tobacco.

#2
MAINTAIN A HEALTHY WEIGHT

If you're overweight, lose weight. If you're already at a healthy weight, maintain it. Being overweight increases risk for cancers of the colon, rectum, uterus, and breast.

Tips you can use

• Be physically active.
• Balance the amount of food you eat with the amount of energy you burn.

Tips for parents

• Limit the amount of time your children sit around the house.
• Encourage healthy snacking on fruits and vegetables rather than soda and chips.

#3
GET AT LEAST 30 MINUTES OF PHYSICAL ACTIVITY EVERY DAY

Being physically active lowers risk of colon cancer and may lower the risk of breast cancer.

Tips you can use

• Any amount of physical activity is better than doing nothing. In general, the more you do, the better.
• A lot of things count as physical activity, maybe even your job if you are active at work. Do those you enjoy, such as walking, jogging, or dancing.

Tips for parents

• Do physically active things with your children, beginning when they are very young.
• Encourage children to play outside (when safe) and participate in organized sports or other physical activities like dancing or aerobics.

#4
EAT A HEALTHY DIET WITH A LOT OF VEGETABLES, FRUITS, AND WHOLE GRAINS AND A LIMITED AMOUNT OF RED MEAT

A healthy diet lowers the risk of cancers of the prostate, breast, lung, colon, rectum, stomach and pancreas.

Tips you can use

• Make fruits and vegetables a part of every meal.
• Put fruit on your cereal.
• Eat vegetables as a snack.
• Choose chicken, fish, or beans instead of red meat.
• Choose pasta, brown rice, or whole wheat bread.

Tips for parents

• Have a bowl of fruit out all the time for children to take snacks from.
• When eating at fast food restaurants, encourage children to choose broiled chicken sandwiches and the salad bar rather than burgers and fries.
• Make sandwiches using whole wheat bread.

#5
DRINK NO MORE THAN ONE (1) ALCOHOLIC DRINK A DAY

One drink = a glass of wine, bottle of beer, or shot of hard liquor.

Alcohol causes cancers of the breast, colon, rectum, mouth, throat, and esophagus.

Tips you can use

• Choose non-alcoholic beverages at meals and parties.
• Avoid occasions centered around alcohol.
• Talk to a healthcare professional if you feel you have trouble limiting alcohol.

Tips for parents

• Avoid making alcohol an essential part of family gatherings.
• When appropriate, discuss the dangers of drug and alcohol abuse with children. A healthcare professional or school counselor can help.

#6
PROTECT YOURSELF AND YOUR PARTNER(S) FROM SEXUALLY TRANSMITTED INFECTIONS

Sexually transmitted infections cause cancers of the cervix, vagina, anus, and liver.

Tips you can use

• Consider abstinence. It's the best way to protect yourself.
• If sexually active, always use a condom and follow other safe sex practices.
• Never rely on your partner to have a condom. Always be prepared.

Tips for parents

• When appropriate, discuss with children why abstinence or practicing safe sex is important.
• A healthcare professional or school counselor can help.

#7
PROTECT YOURSELF FROM TOO MUCH SUN

Excessive sun exposure can cause melanoma and other skin cancers.

Tips you can use

• Stay out of direct sunlight between 10:00am and 4:00pm (peak burning hours). It's the best way to protect yourself.
• Use hats, shirts, and sunscreens 15 SPF or higher.
• Do not tan and avoid getting burnt.
• Do not use sun lamps or commercial tanning booths.

Tips for parents

• Make sure children are properly protected from the sun with hats, long-sleeved shirts, and sunscreens 15 SPF or higher.
• Sunburns in childhood can cause melanoma, a very serious form of skin cancer.
• Be an example for your children to follow.