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Eating to Reduce Your Cancer Risk

January 12, 2024

Found in General

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.