Healthy eating to prevent cancer

Fruits and vegetables are good sources of fiber and antioxidants. Newer guidelines say to eat at least two servings of fruits and three servings of vegetables every day. A 2017 study found that while eating five portions a day is good, eating 10 servings a day is far better and can increase your protection from cancer, stroke, and heart attacks.

To reduce overall sugar consumption, concentrate on more vegetables than fruit in your diet.

Try to “Eat the Rainbow.” This is a new way of looking at how you eat your fruits and vegetables. By including all the colors of the rainbow in your fruits and vegetables, you can easily reach and surpass your daily guidelines.

• Red: raspberries, strawberries, watermelon, tomatoes, red peppers
• Orange/yellow: oranges, mangos, peaches, carrots, sweet potatoes
• Green: broccoli, spinach, lettuce, zucchini, kiwis
• Blue/Purple: blueberries, grapes, blackberries, eggplant, purple cabbage
• White: bananas, cauliflower, garlic, onions

What’s a serving size: One whole fruit, such as an apple, pear, or peach equals one serving of whole fruit. A single serving of vegetables is about one cup. While it’s important to monitor the sugar level in some fruits, a good practice is to look at your plate and fill it half full with vegetables before adding any proteins.

These foods are good sources of dietary fiber and plant protein. You might choose to include:

• Quinoa
• Millet
• Lentils
• Black beans
• Oats
• Pinto beans
• Brown rice

Processed meats, such as bacon or hot dogs, have been linked to an increased cancer risk as well as elevated cholesterol levels and a higher risk of heart disease. So has eating large amounts of red meat. 

Limit your intake to three or four small servings a week and try to eat one meatless meal each week. Because meats also are typically high in saturated fats, focus on lean meats, such as flank steak, whenever they are part of your diet.

An ideal small serving of meat is around 3-4 ounces, or about the size of a closed fist.

A small portion of fish is a great way to add a healthy protein to your diet. Fish contains omega-3 fatty acids as well as vitamin D. Examples of fish with these nutrients are salmon, lake trout, sardines, albacore tuna, mackerel, and herring.

Lean poultry, such as chicken or turkey, also are viewed as healthier than red meat.

Drinking at least eight cups of water a day can help flush out potential toxins in your body. An easy way to remember to drink water is to keep a water bottle filled and close by you throughout the day.

While it’s important to get calcium in your diet, try to focus on non-fat or low-fat milk instead of whole milk, which is high in saturated fat.

Consider adding, in moderation, yogurt and hard cheese—not necessarily processed cheeses.

Soybeans, a plant-based protein, are a good alternative to meat proteins and have been linked to healthier cholesterol levels. Whole soy products are high in fiber, vitamins, and minerals. Soy milk, tofu, tempeh, and edamame are all good examples of whole soy foods to add to your diet.

Health experts recommend sticking with whole soy foods and not processed soy products, which may contain estrogen-like chemicals that are not beneficial to your overall health.