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December 2015

Foods to Reduce Your Cancer Risk

While research on cancer and cancer prevention is ongoing, we do know that chances of developing cancer may be affected by the lifestyle choices you make. In fact, recent research shows as many as one-third of all cancer deaths are linked to lifestyle. Besides quitting smoking, some of the most important things you can do to help reduce your cancer risk are eating right, regular physical activity and maintaining a healthy weight.  Here are some basic guidelines to help reduce your cancer risk. 

Cancer Fighting Foods
The American Institute for Cancer Research (AICR) studies have shown diet matters when it comes to cancer.  It may play a more central role in some types of cancer than others.  The AICR has some specific “cancer fighting” foods.

Apples • Blueberries • Broccoli • Brussels Sprouts • Cauliflower • Turnips • Cherries • Cranberries • Dark Green Leafy Vegetables • Dry Beans & Peas • Grapes • Tomatoes • Winter Squash • Whole Grains • Walnuts • Garlic, Onions, Scallions, Leeks & Chives • Flax Seed • Green Tea • Coffee

Although these single-foods are beneficial, evidence suggests that the substances in foods work together and it is your overall diet that offers the strongest cancer protection. Therefore, it is best to choose these foods as part of an overall healthy diet.  This is a good way to help reduce your cancer risk while incorporating the following “Cancer Prevention Guidelines”. 

Cancer Prevention Guidelines & Your Diet

  • Maintain a Healthy Weight - Obesity can have a negative impact on the immune system.
  • Eat Plenty of Fruits and Vegetables - Fill half your plate with colorful fruits & vegetables.
  • Focus on Nutrient-Rich Foods, Minimize Foods that have Added Sugar and Fat - Foods with added sugars and fats are high in calories, promoting weight gain and leaving little room for more healthful, cancer-preventive foods.
  • Eat a moderate amount of Red Meat and Avoid Processed Meats.
  • Limit Intake of Salty Foods and Food Processed with Salt.
  • Limit Alcohol -If you drink at all, limit alcoholic drinks to no more than one drink daily for women and two for men.
  • Focus on Fiber - Include fiber rich foods such as whole grains, legumes, fruit and vegetables. Aim for 21 grams of fiber for women and 30 grams for men daily.
  • Be Physically Active - Strive for 30-minutes of activity daily if you are able to do so. Check with your doctor to see what is best for you.
  • Do not Smoke or Chew Tobacco.

For more information check the AICR website– www.aicr.org. This newsletter is not intended to provide advice on personal health matters. Consult a qualified health care provider.


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