Can A Healthy Diet Reduce Your Cancer Risk?
According to the American Cancer Society, approximately one third of cancer deaths can be attributed to poor diet and lack of exercise. “Research has shown that individuals can reduce the risk of developing cancer by taking preventative measures such as maintaining a healthy diet and exercising regularly,” said Kate Ray, RD, Vice President of Food and Nutrition Services at CareOne. Guidelines for cancer prevention include:
- Choose foods that are high in fiber and rich in whole grains.
- Eat 5 or more servings of fruits and vegetables per day – be sure to incorporate yellow and dark leafy green vegetables whenever possible.
- Increase your physical activity to a minimum of 5 times a week for at least 30 minutes per session.
- Choose low fat milk and dairy products.
- Bake and broil your foods during meal preparation.
- Limit red meat and whole egg consumption.
- Maintain a healthy weight.
- Reduce intake of alcoholic beverages. Suggested maximum intake is 2 drinks for men and 1 drink for women (one drink = 12 ounces of beer, 1 ounce of spirits or 4 ounces of wine).
- Decrease your intake of unhealthy saturated fats (found in animal and dairy products) and trans- fat (found in processed foods as a result of hydrogenation). Replace them with monounsaturated fats (found in olives and nuts) and polyunsaturated fats (found in fish, corn, and soy).
- Include omega-3 fatty acids, found in fatty fishes such as salmon and mackerel, in your diet.