What should I be eating to reduce my risk of cancer?

Excellent question! It is estimated that cancer incidence can be reduced by 30-40% by eating a healthy diet, getting plenty of physical activity, and maintaining a healthy weight. When dietary modifications are made and people are striving to improve their lifestyle, other diseases may be prevented as well such as diabetes, stroke, and heart disease.

The American Institute for Cancer Research (AICR) has several guidelines to help you reduce your risk of cancer. Choose a diet rich in a variety of plant-based foods. A diet high in fruits, vegetables, nuts, and beans is also high in cancer fighting phytochemicals. For example, starting the day with a healthy fruit smoothie is a good way to get a few servings of fruit. Try fruit for dessert and substitute a salad at lunch to increase towards the 5 servings of fruits and vegetables that is recommended. Maintaining a healthy weight is also important in cancer prevention. Monitoring calorie intake and watching portion sizes is a good start to weight control. To increase physical activity during the day, take the stairs and use a coffee break to take a brisk walk around the block. Drink alcohol in moderation, if at all. Limit salt intake by removing the shaker from the table and choose less processed foods. Reduce fat intake by reducing red meat intake and try different food preparation techniques like steaming, roasting and baking. Of course, do not use tobacco in any form.

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