The beginning of the year is a time when many people vow to make diet and lifestyle changes for a healthier future. The American Institute of Cancer Research and the World Cancer Research Fund have a list of 10 achievable recommendations for cancer prevention.
Review the list and see what steps you can add to fight off cancer!
1. Be as lean as possible without becoming underweight.
2. Be physically active for at least 30 minutes every day.
3. Avoid sugary drinks. Limit consumption of energy-dense foods.
4. Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
5. Limit consumption of red meats (like beef, pork and lamb) and avoid processed meats.
6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
7. Limit consumption of salty foods and foods processed with salt (sodium).
8. Don’t use supplements to protect against cancer.
9. If you are the mother of an infant, is best to breastfeed exclusively for up to 6 months and then add other liquids and foods.
10. If you are a cancer survivor, you should also follow the recommendations for cancer prevention.
And always remember — do not smoke or chew tobacco.
- Compiled by Kelly Kugler, Clinical Dietitian, Holy Cross Medical Group, Medical Oncology, Michael and Diane Bienes Comprehensive Cancer Center