Nutrition to help prevent cancer
The American Institute for Cancer Research recommends the following diet tips to help prevent cancer:
- Eat plenty of vegetables and fruits. Eat seven to nine or more servings a day of a variety of vegetables and fruits year round. Choose a diet rich in a variety of plant-based foods, including a variety of vegetables and fruits, legumes and minimally processed, starchy staple foods.
- Maintain a healthy weight. Avoid being underweight or overweight and limit weight gain during adulthood to less than 11 pounds. Maintain BMI 18.5-25.
- Be physically active. If occupational activity is low or moderate, take a brisk walk or similar exercise daily, and exercise vigorously for a total of at least one hour in a week.
- Eat healthy foods, including more than seven servings a day of a variety of grains, legumes, roots, tubers and plantains. Choose minimally processed foods. Limit consumption of refined sugar.
- Drink alcohol only in moderation, if at all. If consumed, limit alcoholic drinks to less than two drinks a day for men and one for women.
- Limit intake of red meat, if eaten at all, to less than three ounces daily. Choose fish, poultry or meat from non-domesticated animals in place of red meat.
- Select foods low in fat. Limit consumption of fatty foods, particularly those of animal origin. Choose modest amounts of appropriate vegetable oils like olive or canola oil.
- Select foods low in salt. Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season foods.
- Prepare and store food safely. Do not eat food that is liable to contamination with mycotoxin as a result of long storage at ambient temperatures.
- Use refrigeration and other appropriate methods to preserve perishable food as purchased and at home.
- Do not eat charred food. For meat and fish eaters, avoid burning of meat juices. Consume the following only occasionally: meat and fish grilled (broiled) in direct flame; cured and smoked meat.
- Do not use tobacco in any form. Do not smoke or chew tobacco.
Learn how the right nutrition can help you control your health condition. Ask your primary care physician to refer you to Goshen Hospital Nutrition Therapy.
For more information about nutrition therapy services offered at Goshen Hospital, call (574) 364-2679.