Usually, the cancer-fighting food are often plant foods that are rich in phytochemicals (also known as phytonutrients). Phytochemicals are compounds found in plants that can help prevent chronic diseases like cancer. Usually, this list is topped with berries, broccoli, tomatoes, walnuts, grapes and other vegetables, fruits and nuts.
Before you start your grocery shopping, keep these simple tips in your mind. They’ll help you simplify your list and make healthier choices:
- Don’t be afraid of frozen vegetables and fruit (not in sauce or juice)
- Choose whole grains; because fiber is important for blood sugar control and weight management
- Choose inflammation fighters food which include; fatty fish like salmon and sardines, whole grains like brown rice and probiotics like yogurt and kombucha
Last but not least, make sure you read the nutrition label (example below) first and think wisely before you buy anything. It will also give you valuable information about the salt and sugar levels in the food you are considering.
Pro-Tip: always do your shopping on the outer edges of the store; because, according to a study by Utah University, the perimeter of the store usually has less processed foods. Check out our previous blog post for more grocery tips.
Foods to avoid
On the other hand, there are foods that can increase your cancer risk that should be avoided like:
- Processed meat like hot dogs and any meat you find at the deli counter, they typically have compounds that cause cancer. Even processed meats that say they are “nitrate free” or “uncured” should be avoided.
- Red meat. Aim for no more than 18 ounces of cooked red meat per week. Instead, choose lean chicken, fish or plant-based protein.
- Artificial sweeteners – such as aspartame, saccharin and cyclamate.
Just keep in your mind that you won’t eliminate your cancer risk by eating certain foods. Instead, focusing on eating a plant-based diet and maintaining a healthy weight, will go a long way in reducing your cancer risk.
Stay Active, stay healthy!
Exercise is very important in reducing your cancer risk. We recommend 30 minutes of aerobic exercise 3 times a week and strength training 2 – 3 times a week.
Based on research; exercise can help prevent cancer by:
- Reducing inflammation
- Keeping weight under control
- Boosting the immune system
