Diet and Nutrition
We wish we could tell you that preventing cancer was as simple as eating a certain food or doing a certain exercise, but we can’t.
The evidence is strong: Each year, more than 572,000 Americans die of cancer; about one-third of these deaths are linked to poor diet, physical inactivity, and carrying too much weight.
You have a higher risk of developing cancer if you are overweight. Staying at a healthy body weight reduces your risk of cancer.
Eating well – lots of veggies and fruit, lots of fibre, and little fat and sugar – will help you keep a healthy body weight.
Regular physical activity helps protect against cancer. It’s also one of the best ways to help you stay at a healthy body weight, which reduces your risk of cancer.
Choose foods that help you maintain a healthy weight.
- Read food labels and become aware of portion sizes and calories. “Low-fat” or “non-fat” does not necessarily mean “low-calorie.”
- Eat smaller portions when eating high-calorie foods.
- Prefer vegetables, whole fruit, legumes such as peas and beans, etc. to calorie-dense foods such as French fries, potato and other chips, ice cream, donuts, and other sweets.
- Limit your intake of sugar-sweetened beverages such as soft drinks, sports drinks, and fruit-flavored drinks.
Limit how much processed meat and red meat you eat.
- Limit your intake of processed meats such as bacon, sausage, lunch meats, and hot dogs.
- Choose fish, poultry, or beans instead of red meat (beef, pork, and lamb).
- If you eat red meat, choose lean cuts and eat smaller portions.
- Prepare meat, poultry, and fish by baking, broiling, or poaching rather than by frying or charbroiling.
Eat at least 2½ cups of vegetables and fruits each day.
- Include vegetables and fruits with every meal.
- Eating a variety of vegetables and fruits each day increases exposure to valuable nutrients.
- Emphasize whole fruits and vegetables; choose 100% juice rather than flavored.
- Limit creamy sauces, dressings, and dips with fruits and vegetables.
Choose whole grains instead of refined grain products.
- Eat whole-grain breads, pasta, and cereals (such as barley and oats) instead of breads, cereals, and pasta made from refined grains, and brown rice instead of white rice.
- Limit intake of refined carbohydrate foods, including pastries, candy, sugar-sweetened breakfast cereals, and other high-sugar foods.