Tips for a healthy cancer-fighting diet

The biggest factor in fighting cancer today is health education. People need to be informed about the risk factors for cancer and the guidelines for early detection. The most effective way to protect against cancer is to change negative lifestyle habits and behaviors. Here are some tips for a healthy cancer-fighting diet:
  • Increase intake of phytochemicals, fiber, cruciferous vegetables, and more antioxidants by:
  • Eating a predominantly vegetarian diet.
  • Eating more fruits and vegetables every day (six to eight servings per day maximize anticancer benefits)
  • Increasing the consumption of broccoli, cauliflower, kale, turnips, cabbage, brussels sprouts, hot chili peppers, red and green peppers, carrots, sweet potatoes, winter squash, spinach, garlic, onions, strawberries, tomatoes, pineapple, and citrus fruits in your regular diet.
  • Eating vegetables raw or quickly cooked by steaming or stir-frying.
  • Substituting tea, fruit, and vegetable juices for coffee and soda.
  • Eating whole grain breads.
  • Including calcium in the diet (or from a supplement)
  • Including soy products in the diet.
  • Using whole wheat flour instead of refining white flour in baking.
  • Using brown (unpolished) rice instead of white (polished) rice
Decrease daily fat intake to 20% of total caloric intake by:
  • Limiting consumption of beef, poultry, or fish to no more than 3 to 6 ounces (about the size of a deck of cards) once or twice a week.
  • Trimming all visible fat from meat and removing skin from poultry prior to cooking.
  • Decrease the amount of fat and oils used in cooking.
  • Substitute low-fat for high-fat dairy products.
  • Using salad dressing sparingly
  • Using only half to three-quarters the amount of fat required in baking recipes.
  • Limiting fat intake to mostly monounsaturated (olive oil, canola oil, nuts, and seeds) and omega-3 fats (fish, flaxseed, and flaxseed oil)
  • Eating fish once or twice a week.
  • Including flaxseed oil in the diet.
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