You can reduce your chances of developing cancer and chronic diseases by making healthier food choices. In fact, a diet rich in plant foods, whole grains and legumes can give your body the range of vitamins, minerals and antioxidants it needs to stay healthy. Plus, eating a variety of healthy foods can help prevent weight gain and decrease body fat.
Our experts recommend following the New American Plate guidelines developed by the American Institute for Cancer Research. Fill your plate with 2/3 or more of vegetables, fruits, whole grains or beans and 1/3 or less of lean animal protein. The AICR also recommends the following nutrition-related actions to reduce your cancer risk:
- Avoid sugary drinks and limit consumption of energy-dense or high-calorie foods.
- Limit consumption of red meats to 18 ounces of cooked meat per week. Red meat includes beef, pork and lamb.
- Avoid processed meats like ham, bacon, sausage, hot dogs and deli meat.
- Limit alcoholic drinks to 2 for men and 1 for women a day.
- Limit consumption of added salt, salty foods and foods processed with salt (sodium).
- Don't use supplements to protect against cancer