Nutrition Guidelines for Cancer Prevention
Scientists estimate that 30-40% of all cancers could be prevented by eating a healthy diet, getting regular physical activity, and maintaining a healthy weight. These are the current guidelines to help you make choices that will significantly lower your cancer risk. At the same time, you’ll be lowering your risk for a variety of other chronic diseases like heart disease, stroke, hypertension, and adult-onset diabetes, while improving your overall health.
Choose a diet rich in a variety of plant-based foods
Consume at least 7 servings of whole grains such as brown rice, barley, oats, legumes, and whole wheat breads each day.
2/3 or more of your plate should include vegetables, fruits, whole grains, and beans because scientists have documented that various vitamins, minerals, and other antioxidant nutrients within these foods fight -and even reverse- the cancer process and are more effective than dietary supplements .
1/3 of your plate should consist of animal protein such as lean meat or eggs.
Sensible portions are encouraged; plant-based foods are more filling and satisfying meals that provide fewer calories than the typical American diet.
Eat plenty of vegetables and fruits
Consume 5-10 servings per day to provide the needed phytochemicals that protect the body’s cells from damage by cancer-causing agents.
This one change in eating habits could prevent at least 20% of all cancers.
Maintain a healthy weight and be physically active
Regular exercise burns calories, builds muscle, and helps the body run more efficiently; check with your physician before starting a workout program.
Maintaining a healthy weight and being physically active protect against colon cancer and lower the risk for lung and breast cancer.
The American Institute of Cancer Research report recommends an hour a day of moderate physical activity and an hour a week of vigorous activity.
Drink alcohol only in moderation, if at all/No tobacco use
“Moderation” means women should have no more than one drink per day, and men should have no more than two drinks a day.
Do not use tobacco in any form!
Select foods low in fat and salt
Minimize the saturated and trans-fats in your diet; choose moderate amounts of monounsaturated fats such as olive and canola oils.
Prepare and store food safely
When cooking meats, use lower-heat options like baking, poaching, stewing, roasting, and microwaving.
