Not all health problems are avoidable, but you have more control over your health than you may think. Research shows that a large percentage of cancer-related deaths are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy diet. Avoiding cigarettes, limiting alcohol, reaching a healthy weight, and getting regular exercise are a great start to preventing cancer. 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. For example, a daily serving of red or processed meat increases your risk of colorectal cancer by 21 percent, whereas eating whole soy foods such as tofu or edamame can help reduce your risk of breast cancer. Every 35 grams of dairy protein you consume each day can increase your risk of prostate cancer by 32 percent, while eating more fruits and vegetables can lower your risk for a variety of common cancers. By making small changes to your diet and behaviors, you can lower your risk of disease and possibly even stop cancer in its tracks.
It comes down to this: Fruit and vegetables have less fat, more fiber, and more cancer-fighting nutrients. These three elements work together to support your immune system and help your body fight off cancer. Currently, most people are falling short of the recommended daily minimum of five servings of fruit and vegetables. In fact, most of us need to double the amount we currently eat to stay healthy and help prevent or fight cancer.
While there’s no single food you can eat to prevent or fight cancer on its own, a balanced plant-based diet filled with a variety of vegetables, fruits, soy, nuts, whole grains, and beans can help lower your risk for many types of cancer. Eating a colorful variety gives you the best protection. Plant-based foods are rich in nutrients that boost your immune system and help protect against cancer cells. Fruits and vegetables are the best sources of antioxidants such as beta-carotene, vitamin C, vitamin E, and selenium. These powerful vitamins can protect against cancer and help the cells in your body function optimally.
There is also evidence that plant-based foods may be effective at preventing specific cancers. For example:
- Diets high in fruits may lower the risk of stomach and lung cancer.
- Eating vegetables containing carotenoids, such as carrots, Brussels sprouts, and squash, may reduce the risk of lung, mouth, pharynx, and larynx cancers.
- Diets high in non-starchy vegetables, such as broccoli, spinach, and beans, may help protect against stomach and esophageal cancer.
- Eating oranges, berries, peas, bell peppers, dark leafy greens and other foods high in vitamin C may also protect against esophageal cancer.
- Foods high in lycopene, such as tomatoes, guava, and watermelon, may lower the risk of prostate cancer.
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.
Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.
- Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (such as oatmeal).
- Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can) on your sandwiches, which should be made with whole grain bread. Have a side of veggies like cut up carrots, sauerkraut, 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, cucumbers, 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 favorite 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. Try replacing meat with beans or soy products.
- Dessert: Choose fruit instead of a richer dessert. Or a single square of dark chocolate.
Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.
- Use brown rice instead of white rice
- Substitute whole-grain bread for white bread
- Choose a bran muffin over a croissant or pastry
- Snack on popcorn instead of potato chips
- Eat fresh fruit such as a pear, a banana, or an apple (with the skin)
- Have a baked potato, including the skin, instead of mashed potatoes
- Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour cream dip
- Use beans instead of ground meat in chili, casseroles, tacos, and even burgers (bean burgers can taste great)
- Drink plenty of water. Fiber absorbs water so the more fiber you add to your diet, the more fluids you should drink. Water is also essential for fighting cancer. It stimulates the immune system, removes waste and toxins, and transports nutrients to all of your organs.