Diet & Nutrition
Recent studies show that a healthy diet and physical activity are important key factors to reduce the long term risk of cancer. It’s very important to build a full, healthy diet plan for you and your family to reduce your long-term risk of cancer. What is the role of healthy diet in preventing cancer?
- Before eating or drinking anything, look at the food label. Note the calories and the amount of fat.
- Eat smaller amount of high calorie foods.
- Eat vegetables, legumes, and fruits instead of high calorie foods, such as cakes, ice cream, chips, donuts, and french fries.
- Reduce your consumption of sugar-based drinks, such as sport drinks, soft drinks, and fruit-flavored drinks.
- Try to eat at home. If you eat outside the home, be careful to choose low calorie food. Avoid eating fast food on a regular basis.
- Avoid all processed meats especially sausages, bacon, hot dogs, and lunch meats.
- Replace beef, lamb, pork, and other types of red meats with poultry, fish, and different types of beans.
- When eating red meat, choose a small portion from lean cuts.
- When preparing meat, fish, and poultry, avoid charbroiling and frying. Instead bake, broil, or poach.
- Make fruits and vegetables an essential part of your diet plan. Add them to every meal and eat them as snacks.
- Don’t eat only one type of fruit or vegetable. Try to make variations daily.
- Try to drink fresh fruit drinks or vegetables drinks and avoid artificially flavored drinks.
- Avoid eating dressings, creams, and dips with vegetables and fruit. These are considered added calories with no added value.
- Avoid breads, pastas, and cereals which are made of refined grains.
- Use whole grain pastas, cereals, and breads.
- Use oats and barley in your diet.
- Avoid white rice. Use brown rice instead.
- Avoid eating pastries, sugar-sweetened cereals, candies, and other refined carbohydrate foods.
Limit your intake to not more than two drinks daily for men and one drink only for women. Women should consume a lower dosage of alcohol in comparison compare to men.
- The term “drink” means 12 ounces of beer, or one and half ounces of hard liquor, or five ounces of red wine. When considering cancer risk, there is more concern about the amount of alcohol rather than the type.
- The above recommendation does not mean that it is safe to drink alcohol, not at all. In fact, alcohol predisposes serious health problems rather than cancers, such as liver cirrhosis.