Research shows up to 40% of cancers can be prevented through a healthy lifestyle, including a healthy diet.
Today, we’re sharing BC Cancer’s top five healthy food choices to make to reduce your cancer risk:
- More Fruits and Veggies: Eat five or more servings of nutrient-rich fruits and veggies daily, aiming to fill half your plate with these colorful options.
- Opt for Whole Grains: Choose grains like oats and whole wheat pasta, as they provide fiber, protein and essential vitamins. Whole grains should make up about one-quarter of your plate.
- Protein Rich Foods: Prioritize plant-based proteins such as beans and nuts, while limiting red meat consumption. Healthier animal-based proteins include eggs, poultry, fish, or shellfish.
- Fewer Processed Foods: Limit fast foods, prepared foods and desserts in order to reduce your intake of salt, sugar and saturated fats. Processed meat has also been linked to colorectal cancer.
- Choose Water: Choose water over sugary drinks to stay hydrated without extra calories to lower your risk of various cancers. Limit or eliminate alcohol as there is a strong link between alcohol and certain cancers.
When deciding what to eat, it’s important to remember that everyone’s meal can look different. Taste, culture, budget and lifestyle will all play a role into what your dish looks like. The key is to have a meal that is nutrient-rich, made up of roughly half fruits and vegetables and the rest whole grains and proteins, whenever possible.
Source: BC Cancer, Reduce Your Risk
Ready to commit to health-conscious habits? Consider signing up to Workout to Conquer Cancer – the BC Cancer Foundation’s annual fundraiser that challenges participants to be active every day in May.