Diet and Lifestyle Tips for Cancer Prevention
By Mina Goodman, RDN
While there is still much research to be done on what causes cancer, there are still some easy tips for cancer prevention and healthy living.
To reduce your risk, consider these tips:
- Limit processed and fatty meats – these include bacon, sausage, hot dogs, and lunch meats. Try for more fish, poultry, and plant based proteins (beans, tofu, tempeh, seitan, nuts, seeds, or soy products).
- Choose foods with more nutrients – limit added sugars, sodium, saturated fats and trans fats. Look for choices rich in vitamins and minerals instead such as fruits, vegetables, and other plant based foods.
- Eat more plants – these include, fruits, vegetables, whole grains, beans, nuts and seeds. Aim for 5 servings of fruits and vegetables daily!
- Increase (or maintain) your level of physical activity – try to move your body for at least 30 minutes a day, most days. This can be walking, biking, swimming, dancing, online workouts, or whatever you enjoy.
- Avoid alcohol – if you do choose to drink, limit your intake to one serving a day for women or two servings a day for men. One serving is estimated at 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
- Avoid tobacco or smoking in any form – if you need help quitting find the resources you need at NOAH
- Drink plenty of water – drink at least eight 8 oz. glasses per day (64 oz. or 4 bottles of water or to drink half your body weight in ounces (so someone weighing 200lbs would drink 100oz daily).
- Try a Mediterranean diet – this way of eating focuses on plant-based foods like fruits and vegetables, whole grains, legumes, and nuts. When possible choose healthy fats, such as olive oil, over butter and fish instead of red meat.
Getting started on a healthier lifestyle can be one way to focus efforts on cancer prevention and to prevent other diseases. Working with one of NOAH’s Registered Dietitian Nutritionists is a great first start. Make an appointment today!
