The essential information about cancer fighting foods and diet

Not all health problems are avoidable you have more control over your health than you may think. In fact, research shows that a large percentage of cancer-related deaths are directly linked to lifestyle choices such as drinking, smoking, a lack of exercise and an unhealthy diet. Thus, avoiding cigarettes, limiting alcohol and getting regular exercise are a great start to an anti-cancer lifestyle. But to best support your health, you also need to look at your eating habits.

What you eat-and don’t eat- has a powerful effect on your health including your risk of cancer. Without knowing it, you may be eating many foods that fuel cancer while neglecting the powerful foods and nutrients that can protect you. If you change your diet and behaviours you can minimize your risk of disease and possibly even stop cancer in its tracks.

The best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables, fruits and whole grains. A plant-based diet means eating mostly foods that come from plants such as fruits, nuts, grains and beans. There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two-thirds with whole grains, vegetables, beans or fruit. Dairy products, fish and meat should take up no more than a third of the plate.

Simple tips for getting more plant-based foods in your diet:

  Breakfast

Add fruit and a few seeds or nuts to your whole grain breakfast cereal.

Lunch

Eat a big salad filled with your favourite beans and peas or other combo of veggies. Always order lettuce and tomato on your sandwiches. Order whole grain bread for your sandwiches and have a side of veggies like cut up carrots or a piece of fruit.

Snacks

Fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds and a little dried fruit on hand.

 Dinner

Add fresh or frozen veggies to your favourite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies or with salsa. Replace creamy pasta sauces with sautéed vegetables or tomato sauce made with healthy olive oil.

  



Dessert: Choose fruit instead of a richer dessert or a single square of dark chocolate.