To lower your risk for many types of cancer—as well as other serious diseases—aim to build your diet around a variety of antioxidant-rich fruit and vegetables, nuts, beans, whole grains, and healthy fats.
At the same time, try to limit the amount of processed and fried foods, unhealthy fats, sugars and refined carbs you consume.
Plant-based foods are rich in nutrients known as antioxidants that boost your immune system and help protect against cancer cells.
Add More Fruits and Veggies to Your Diet
Currently, most of us fall well short of the recommended daily minimum of five servings of fruit and vegetables.
To add more to your diet, focus on adding “whole” foods, as close to their natural state as possible. For example, eat an unpeeled apple instead of drinking apple juice.
Add fresh fruit, seeds, and nuts to your whole grain, low-sugar breakfast cereal (such as oatmeal).
Eat a salad filled with your favourite beans and peas or other combos of veggies. Add lettuce, tomato, and avocado to a whole grain sandwich. Have a side of carrots, sauerkraut, or fruit.
Grab an apple or banana on your way out the door. Dip carrots, celery, cucumbers, jicama, and peppers in hummus. Keep trail mix made with nuts and dried fruit on hand.
Add fresh or frozen veggies to your favourite pasta sauce or rice dish. Top a baked potato with broccoli, sautéed veggies, or salsa.
Fill Up on Fiber
Fibre, also called roughage or bulk, is found in fruit, vegetables, and whole grains and plays a key role in keeping your digestive system clean and healthy.
It helps keep cancer-causing compounds moving through your digestive tract before they can create harm.
Eating a diet high in fibre may help prevent colorectal cancer and other common digestive system cancers, including stomach, mouth, and pharynx.
Choose Healthy Fats
Avoid trans fat or partially hydrogenated oil found in packaged and fried foods such as cookies, crackers, cakes, muffins, pie crusts, pizza dough, French fries, fried chicken, and hard taco shells.
Limit saturated fat from red meat and dairy to no more than 10 % of your daily calories.
Add more unsaturated fats from fish, olive oil, nuts, and avocados. Omega-3 fatty acids found in salmon, tuna, and flaxseeds can fight inflammation and support brain and heart health.