Your diet may make a difference to your cancer risk. There is evidence that diet and certain types of cancer are related. By selecting foods that help to keep your body healthy, you can take steps to reduce your chances of getting cancer. There are no guarantees, but you can improve your odds!
The Canadian Cancer Society recommends that you ...
Eat Less Fat. Follow These Suggestions:
- Choose lean cuts of meat, poultry and fish. Trim all visible fat from the meat and remove the skin from poultry before cooking it.
- Choose low-fat dairy products.
- Use sparingly: margarine, butter, oil, lard, shortening and cream.
- Limit the use of salad dressings, mayonnaise, gravy and rich sauces.
- Bake, poach or broil meat, fish and poultry rather than frying.
- Limit the use of high-fat desserts such as pies, cookies, cakes, doughnuts and ice cream.
Eat More Fibre. Your Best Choices Are:
- fruits and vegetables.
- whole grain breads, cereals, crackers and muffins.
- cooked dried peaks, beans, lentils and brown rice.
- unbuttered popcorn, nuts and seeds in moderation.
Eat Several Servings of Fruits and Vegetables.
Canada's Food Guide recommends four to five servings daily. In addition to containing fibre, fruits and vegetables are an excellent source of vitamins and minerals. Select a variety of vitamin-rich foods rather than relying on vitamin supplements.
Good choices are:
- oranges, grapefruit, apples, peaches, pears, apricots, nectarines, plums and melons.
- carrots, broccoli, brussels sprouts, cabbage, cauliflower, tomatoes, potatoes, spinach, squash and sweet potatoes.
Maintain Ideal Weight. Some suggestions are:
- Eat fewer fatty foods and less sugar.
- Avoid second helpings.
- Prepare smaller portions.
- Use fresh fruit and vegetables for snacks.
- Serve fruit for dessert.
- Increase physical activity.
Minimize Your Consumption of Salt-Cured, Pickled and Smoked Foods. For example:
- ham, bacon, wieners, bologna and smoked or pickled fish.
If Alcohol Is Consumed, Have a Limit of Two or Fewer Drinks Per Day.
Start making healthy choices today ... the foods you eat may help to reduce your cancer risk.
