Nutrition and Cancer Prevention
Make changes to reduce your risk of developing cancer. Look and feel better every step of the journey to better health.
Did you know that the chance of acquiring some types of cancer can be considerably decreased by adopting a healthy diet.
According to the World Health Organization (WHO), lifestyle risk factors such as cigarette use, alcohol consumption, a diet poor in fruits and vegetables, overweight and obesity, and physical inactivity account for 30-40% of the cancer burden.
Prevention has the greatest potential to reduce our incidence of cancer.
Incorporate Simple Nutrition Tips for Cancer Prevention
The relationship between food and cancer is complicated. While some food items are carcinogenic, certain others are anti-cancerous and immuno-protective. To reduce your risk of many types of cancer, focus on a diet that is more plant-based, high in antioxidant-rich fruits and vegetables, nuts, legumes, whole grains, and healthy fats. Simultaneously, aim to minimize your intake of processed meat, packaged and processed foods, and red meat.
Reduce your Risk by Consuming more Antioxidants
Plant-based foods are high in antioxidants, which aid to enhance your immune system and protect against cancer cells.
Learn more about antioxidants here ↗.
Increase your intake of Fruits and Vegetables
Most of us fall short of the suggested daily minimum of “half your plate” of fruits and vegetables. Choose "whole" foods that are as close to their natural state as possible. Consume an unpeeled apple instead of apple juice, for example:
- Morning: Add fresh fruit, seeds, and nuts to your whole grain, low-sugar morning cereal.
- Lunch: Make a salad with your favorite beans and peas or other veggie combination.
- Snacks: Grab an apple or a banana on your way out the door. Lean on fruit and vegetables for snacks, add some protein like hummus or Greek yogurt (if desired).
- Dinner: Add fresh or frozen vegetables to your favorite spaghetti sauce or rice dish.
- Dessert: Instead of sweet desserts, choose fruit.
Consume Plenty of Fibre
Fibre, also known as roughage or bulk, is present in fruits, vegetables, and whole grains and is essential for maintaining a healthy digestive tract. It aids in the movement of cancer-causing substances through your digestive tract before they may cause harm. A fibre-rich diet may help prevent colorectal cancer as well as other digestive cancers such as the stomach, mouth, and throat.
Select Healthy Fats
A high-fat diet raises the risk of many types of cancer. It is important to choose unsaturated fats instead of trans fat and saturated fat. Avoid trans fats and partially hydrogenated oil, which can be found in packaged and fried foods. Saturated fat from red meat and dairy should not exceed 10% of your daily calories.
Ace Your Diet!
Even when you're determined to better your health, change might be intimidating. Consider concentrating on dietary modifications that will have the greatest impact. The Personal Diet, which highlights natural and plant-based foods, contains some of the best nutrients for preventing cancer and living a healthy lifestyle. Consider eating more fruits and vegetables, nuts, and lean protein while eating less red meat and packaged foods.
Bottom Line
Modifying dietary patterns to incorporate daily consumption of plant-based foods containing anti-cancer and anti-inflammatory phytochemicals is a viable strategy for cancer prevention. A thorough understanding of the nature of food's influence on cancer enables healthcare providers to apply these concepts not only to a Cancer Prevention Diet but also as part of treatment to improve the prediction of future cancer patients.
At ACE Nutrition, we offer expert guidance to incorporate cancer-fighting food into your customized meal plan that meets your dietary requirements, helps you maintain a healthy weight, and lowers your cancer risk.
