Six Pillars for Cancer Prevention

Weight Management

Achieving and maintaining a healthy weight can reduce cancer risk. There are several

ways that this is possible:

• Aim to eat more vegetables, fruits, whole grains, and beans complemented with protein-rich foods.

• Instead of reaching for a can of soda or juice, drink water, unsweetened tea or coffee.

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

  food

• Be physically active

• Move more and sit less: make it a habit to move around more. Being inactive and sitting

  too much can lead to weight gain.

• Don’t give up! Weight loss and a healthy lifestyle take time

Phytochemicals

Phytochemicals are bioactive compounds that are produced by plants. Phytochemicals

and the products that come from them act in several different ways to protect your health.

Carotenoids:

Orange, yellow & dark green

Anthocyanins:

Blue & Red Fruits

Biflavenoids

Citrus Fruits

Choose Healthier Beverages

For cancer prevention, it is best not to drink alcohol. There is strong evidence that drinking alcohol increases the risk of six cancers, and even one small glass of alcohol a day can increase the risk. Drinking a lot of sodas, juices, energy drinks, lemonade, bottled teas, or other sugary beverages can impact your weight and can contribute to weight gain which increases your risk for cancer.

Other Options Include:

Still/Sparkling/Fruit Infused Water

Unsweetened tea

Coffee

Physical Activity

AICR recommends that you be moderately active for at least two and a half hours a

week. Essentially, you want to do any activity which increases your heart rate and leaves you a little out of breath.

Limit Red & 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.

Tips to reduce processed/red meat

• Think of meat as a side dish

• Go meatless now and then

• Eat a variety of plant-based foods that provide healthy fats, proteins, and carbohydrates

• Skip processed meats such as hot dogs, sausages, or deli meats

  
  

Limit Processed Foods

Limiting foods high in fat, starches or sugars helps you control your calorie intake and makes it

easier to maintain a healthy weight. There is strong evidence that diets containing greater

amounts of "fast foods" and other processed foods high in fat, starches or sugars are a cause of

weight gain, overweight and obesity. Greater body fatness is a cause of 12 cancers.

Consume More

Whole carbohydrates

Unsaturated fats

Omega-3's

Water

Consume Less

Processed carbohydrates

Saturated/Trans Fats

Red Meats

Processed Foods

Alcohol For more information, click the link below for eBook:  the ultimate guide to cancer prevention:

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