More than 1.5 million Americans will receive a cancer diagnosis in 2011, according to the American Cancer Society. Whether you're currently dealing with cancer, recovering or trying to prevent cancer, following a healthy diet that includes a variety of nutrient-rich foods, as recommended by various cancer centers, can improve your health and protect you against cancer.
Fruits and Vegetables
When it comes to protecting yourself from cancer, you can't go wrong by including more fruits and vegetables in your diet. Various cancer centers recommend five to nine servings of fruits and vegetables a day to lower your risk. Fruits and vegetables contain antioxidants and phytochemicals that prevent cell oxidation, which may protect you against cancer. Plus, the fiber in fruits and vegetables helps your body rid itself of toxins that may cause cancer. Top fruit and vegetable choices from the MD Anderson Cancer Center include berries, grapes, tomatoes and broccoli.
Whole Grains
Choosing whole grains over refined grains also can help lower your risk of cancer. Whole grains also contain essential nutrients that protect your cells, including vitamin E and selenium. Whole grains also are a good source of fiber. Healthy choices include whole wheat bread, oatmeal, brown rice and whole wheat pasta. You should vary your whole grain choices to vary your nutrient intake, replace your usual brown rice with other grains, such as quinoa, millet or bulgur.
Proteins
Vegetarians have lower rates of cancer than meat eaters, according to HelpGuide.org. To reduce your risk, cancer centers recommend you limit your intake of red meat and processed meats, and follow a more plant-based diet. Plant-based proteins, such as beans, nuts and seeds, are high in essential nutrients and fiber your body needs for good health. When including meat in your diet, choose cuts that are lean and low in fat, such as white meat poultry and fish.
Dairy Foods
The calcium in milk helps keep your bones strong, but it also may protect you against colorectal cancer. Cancer centers recommend you include low-fat or nonfat dairy products in your diet every day to lower your risk of cancer. Healthy choices include skim milk, 1 percent fat milk, low-fat or nonfat yogurt and low-fat cheese.
Fat
Consuming too much fat also can increase your risk of cancer, according to the MD Anderson Cancer Center. Following a low-fat diet can reduce your risk. In addition, the fats you choose also can make a difference. It is recommended that you include more unsaturated fats in your diet, such as olive oil and canola oil, in place of saturated fats like butter.
References
- American Cancer Society: Cancer Facts and Figures 2011
- Healthfinder.gov; A Good Diet Includes Many Cancer-Fighting Foods: Expert; April 2011
- MD Anderson Cancer Center; Fight Cancer with Food; Adelina Espat; April 2010
- University of San Diego Moores Cancer Center: Nutrition and Cancer Prevention
- MD Anderson Cancer Center: Cancer Prevention Diet and Nutrition
- HelpGuide.org; Anti-Cancer Diet; M. Paul and M. Smith; April 2010
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