Feed Your Body To Prevent Cancer
Original article and image is taken from Copeman Healthcare by Margaret England, Registered Dietician
Unfortunately, there is no “magic food bullet” that will stop cancer in its tracks. However, research has identified key nutrition steps that you can start taking now that will help prevent cancer.
5 KEY STEPS
1. Mind Your Waist
Being overweight or obese is a risk factor, thanks to busy, cancer-promoting fat cells.
- Keep your Body Mass Index < 25 and your waist > 93cm for men or < 80cm for women
- Know how much food you need to keep on track (portion control)
Easier said than done? Contact your dietician, kinesiologist and family health nurse at Copeman Healthcare to develop a plan.
2. Forget trends, embrace the classics
Eating a variety of fruits and vegetables is always in fashion. Maximize your intake of hundreds of plant chemicals, from Anthocyanins to Zeaxanthins, which protect us from cancer.
- Eat a dark green and an orange vegetable or fruit everyday
- Eat at least 2 cups of fruit and 2 cups of vegetables everyday. Top picks: leafy greens (e.g. arugula, kale, spinach), cruciferous (e.g. broccolini, cauliflower, brussel sprouts), allium (e.g. garlic, chives, scallions), bright orange (e.g. carrots, squash, sweet potato), citrus (e.g. oranges, pomelos, lemons), tomatoes and berries.
3. Reduce alcohol intake
If you drink, stick within the guidelines; men should aim for < 14 standard drinks/week and women < 7 standard drinks/week. Having more than this increases the risk of cancers of the mouth, esophagus, pharynx, larynx, liver and breast.
4. Eat less red meat, especially charred
- Eat only one serving/day (75 grams or 2.5 ounces) of beef, lamb or pork. Opt instead for beans, legumes, fish and poultry
- Cook meat, poultry and fish at lower temperatures by braising, steaming, stewing or roasting instead of grilling with high heat.
5. Be Supplement Savvy
Ask your health care team about the safety, efficacy and research behind any supplement you are considering. Research now suggests that nutrients in food work better as a team (“synergy”) to fight disease than when taken individually. As a rule of thumb, focus on eating whole foods first.