As cancer continues to ravage the world, medical specialists have identified primary prevention as one of the most effective cancer control strategies. Among the most reliable primary cancer prevention approaches available today is nutrition. Several dietary components, including alcohol consumption, dietary fiber, and fruit and vegetable intake, have significantly reduced cancer risk.
For this reason, many organizations have come up with cancer prevention plans that emphasize the importance of diet in reducing the risk of cancer. Nevertheless, there are hurdles to the acceptance of these plans, especially concerning preventing cancer. Here are some useful guidelines that you should follow when using diet and nutrition to reduce the risk of cancer.
Eat Amounts that Help You Maintain Healthy Body Weight
Excess body weight lowers your body’s immunity, thus leaving you susceptible to all kinds of infections, including cancer. So, choose the right amounts of food and drinks to achieve the right weight. Check food labels for instructions on portion sizes and the amount of calories. Eat smaller quantities of foods that have more calories. Also, limit your consumption of sugar-sweetened foods and drinks like sodas and beer.
Limit Your Consumption of Processed Meat
Processed meats such as bacon, lunchmeats, hotdogs, and sausages usually are preserved through a process involving the use of smoke and salt, which increases their exposure to carcinogenic chemicals that cause cancer. Instead of red meat, eat fish, poultry, or beans. Also, bake, poach or boil your meat instead of frying or charbroiling it.
Increase Vegetable and Fruit Intake
You should consume at least 3 cups of vegetables and fruits every day. You should include them in every meal and snack. The good thing is that there are so many types of fruits and vegetables that you can include in your diet. Always go for whole vegetables and fruits instead of the processed ones. When choosing your fruit juice, go for the ones that are 100% natural. Reduce your intake of creamy sauces, dips, and dressing with fruits and vegetables.
Eat Whole Grains
Limit your consumption of foods with refined carbohydrates like pastries, sugar-sweetened cereals, and candy. Instead, eat whole grains like whole-grain breads, cereals, and pasta.
Reduce Alcohol Consumption
Medical experts recommend that a woman only take one alcoholic drink per day while men should only take two. Excessive alcohol consumption can cause cancers of the mouth, throat, esophagus, colon, and rectum.