JUST AS in football, a

Drs. Oz Roizen sig

good defense is essential to your health, and a new study published in JNCI Cancer Spectrum lays out just what you can do to defend yourself from cancer: Clean up your plate!

In 2015, researchers found that a poor diet was responsible in the U.S. for more than 52,000 cases of colo-rectal cancer; 14,400 cases of cancer of the mouth, pharynx and larynx; 3,165 cases of uterine cancer; 3,050 post-menopausal breast cancer cases; 2,017 of kidney cancer; 1,564 of stomach cancer; and 1,000 of liver cancer.

What blows your defenses? If you skip whole grains, fruits, veggies and (low-fat) dairy and gobble up processed and red meats, you’re losing the game. Add sugar-sweetened beverages and obesity? That’s linked to an increased risk for 13 types of cancer!

So, one more time, YOU have a lot of control over your health. Your first (but far from last) step is to avoid highly processed and sugar-added foods and beverages; skip red and processed meats; eat seven to nine servings of fruits and veggies and two servings of whole grains daily.

Mehmet Oz, M.D., is host of “The Dr. Oz Show,” and Mike Roizen, M.D., is chief wellness officer and chairman of Wellness Institute at Cleveland Clinic. To live your healthiest, visit www.sharecare.com.