Preventing Cancer With A Healthy Diet

by Morgan Robbins, RD, LD at LMC

Research suggests that one-third of all cancers are preventable. Through diet, exercise and lifestyle changes you can protect yourself from developing cancer. The American Institute for Cancer Research (AICR) suggests nine ways to reduce your risk for cancer:

belly1. Maintain a healthy weight- Visit the Centers for Disease Control’s Healthy Weight Assessment to see what weight category you fall under. Keep in mind BMI is not a suitable indicator for all populations.

2. MOVE- Participate in some type of physical activity at least 30 minutes daily. Try parking at the opposite end of the parking lot, or squeeze in a walk on your lunch break.

3. Choose less calorie-dense foods- Low calorie-dense foods, such as fruits, vegetables and whole grains, contain little added fats and sugar.

4. Follow a plant-based diet- Plant based diets can help lower your risk for cancer; focus on fruits, vegetables, whole grains, beans and legumes.

wine glass15. Eat less red and processed meats- Aim for less than 18 ounces of cooked red/processed meats such as bologna, hot dogs, bacon, sausage and deli meats per week.

6. Cut down on alcohol- One drink per day for women, two drinks per day for men and no- you cannot save all of your drinks for the weekend.

7. Eat less salt- Limit processed foods and foods that contain excess salt, get rid of the salt shaker and replace it with fresh herbs and spices.

8. Don’t rely on dietary supplements- Chose a diet rich in vitamins, minerals and antioxidants rather than relying on vitamins and supplements.

breastfeeding_29. Breastfeed your baby if possible- Breastfeeding can help protect Mom from cancer while baby reaps all the benefits.

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