Nutrition to Lower Cancer Risk


 New Classes: Thriving After Cancer

Cancer experts agree that eating a variety of colorful fruit and vegetables, grains, and legumes (dried peas and beans) aids in the fight against cancer. By making simple diet and lifestyle changes, you may reduce your risk for cancer as well as your risk for other chronic diseases like heart disease and diabetes mellitus.
 
A plant-based diet emphasizes vegetables, fruits, legumes, and whole grains.  Colorful plant foods are also good sources of phytochemicals.  Phytochemicals are naturally present in plant foods, and they can help to protect our body’s cells from damage by cancer-causing agents.  They also help support overall health.  Eating a plant-based diet does not mean that you have to become a vegetarian.  It means you are selecting most of your foods from plant sources.
 
The American Institute for Cancer Research (AICR) recommends these guidelines for adopting a plant-based diet using their New American Plate® (check it out at aicr.org):
 
Plant-based foods like vegetables, fruits, whole grains, and beans should cover two thirds or more of the plate.  Fish, poultry, meat, or low-fat dairy foods should cover no more than one third of the plate.
  •  Include substantial portions of one or more vegetables or fruits on your plate—not just  grain products like  pasta or whole-grain bread.
  •  Eat five or more servings every day of a variety of colorful vegetables and fruits.
  •  Eat more than seven servings a day of a variety of grains (breads, cereals, pasta, and  rice), legumes, and tubers (potatoes and sweet potatoes).
  •  Choose minimally processed foods and limit consumption of refined sugar.
Here are some resources to help you take charge of your health:

Nutrition and Physical Activity for Cancer Survivors: Back to the Basics recorded webinar (25 min)

Weight, Physical Activity and Cancer Risk
Guidelines for Weight Management
What You Need to Know about Obesity and Cancer AICR

Healthy Food Choices
7 Nutrition Tips for Cancer Prevention
Antioxidants in Foods
Choose a Rainbow of Colors
Healthy Plate: Meals and Snacks
Lifestyle Changes that Make a DIfference
Plant-Based Eating
Protein Sources
Survivorship Nutrition Guide
Tips to Increase Fiber
What Does Healthy Eating Mean To You?

Breast Cancer 
Nutrition for Breast Cancer Survivors
Soy and Breast Cancer



Recommended Websites and Resources