Nutrition for Reducing Cancer Risk

AICR Recommendations for Cancer Prevention Nutrition Recommendations

Be a Healthy Weight

Keep your weight within the healthy range and avoid weight gain in adult life

Eat a Diet Rich in Whole Grains, Vegetables, Fruits and Beans

Make whole grains, vegetables, fruits and pulses (legumes) such as beans and lentils a major part of your usual daily diet

Limit Consumption of "Fast Foods" and Other Processed Foods High in

Sugar, Starches or Sugars

Limiting these foods helps control calorie intake and maintain a healthy weight

Limit Consumption of Red and Processed Meat

Eat no more than moderate amounts of red meat, such as beef, pork, lamb. Eat little, if any, processed meat.

Limit Alcohol Consumption

For cancer prevention, it's best not to drink alcohol

Do Not Use Supplements for Cancer Prevention

Aim to meet nutritional needs through diet alone

Strategies to Achieve a Healthy Weight Eat nutritious foods

An important piece of weight management is your nutrition. Eat more vegetables, fruits, whole grains and beans complemented with protein-rich foods. Eating meals that are composed primarily of whole and minimally processed foods will.

Avoid sugary drinks and alcoholic beverages

Sugary drinks and alcoholic beverages do not offer any nutritional benefits. Instead of reaching for a can of soda or juice, drink water, unsweetened tea or coffee. This swap can help you avoid the concentrated calories in sugar-sweetened beverages. Also, avoiding alcoholic beverages can reduce your cancer risk directly.

Mind your portions and proportions

Be mindful of portions and aim to fill two-thirds of your plate with delicious and nutritious plant

foods. One way to accomplish this goal is by taking smaller servings of food and using smaller plates or bowls. It is best to only eat when you are hungry and stop when you feel full. Try eating slowly in order to give yourself time to savor your food and feel when your body is fully satisfied.

Be physically active

In order to prevent weight gain that raises your risk of cancer, AICR recommends that you be

moderately active for at least two and a half hours a week. Try doing any activity which increases your heart rate and leaves you a little out of breath. The more you move around and get your heart pumping, the greater the anti-cancer benefit will be.

Move more and sit less

In addition to adding intentional physical activity to your routine, make it a habit to move around more. Being inactive and sitting too much — whether it is at a desk or in front of a TV can lead to weight gain. Take breaks to get up every once in a while, even if it’s only for 10 to 15 minutes at a time.

Keep it up

One of the hardest aspects of losing weight is accepting that it takes time. Changing your habits and diet can be challenging. Know that feelings of frustration are normal. Consider moving to a more nutritious eating style slowly, so the transition is not too overwhelming. Before you know it, a plant-based diet and a more active lifestyle will become your new norm.

Limiting Your Consumption of Red and Processed Meat

Eating more than 18 oz. of red meat weekly can increase your cancer risk.

If you eat red meat, limit the consumption to no more than 3 portions a

week or about 12-18 ounces (cooked). Eat little, if any, processed meat.

Reduce your consumption of red and processed meats by:

THINK OF LEAN MEAT AS A SIDE DISH.

Don’t make meat the main focus of the meal. Instead, try making the focus of your next

lunch or dinner entrée a vegetable. For example, try making veggie and quinoa stuffed peppers, chickpea tacos or using lentils instead of ground meat.

GO MEATLESS EVERY NOW AND THEN

Try meat alternatives, or plant-based protein sources such as seitan, tofu, tempeh, lentils, chickpeas or quinoa. These alternatives can easily be used in place of meat for your next meal.

LOAD UP ON THE GOOD STUFF

Eating a variety of plant foods will provide your body with various vitamins, minerals,

protein, healthy fats and other nutrients needed to achieve and maintain good

health. Plant-based foods can provide you with adequate amounts of protein,

carbohydrates and fat plus beneficial compounds such as fiber and phytochemicals which are not found in animal products.

SKIP THE PROCESSED MEATS

For every 50g of processed meat that a person eats daily, their risk of colorectal cancer increases by 16%. For your reference, 50g of processed meat is the equivalent of one hotdog or two slices of ham. Because of this, the AICR recommends little, if any, processed meat consumption.

Sources of Plant-Based Protein Include:

• Nuts/Seeds

• Chickpeas

• Tempeh

• Seitan

• Quinoa