Cancer Society of America | Diet and Nutrition

Increase your fruits and vegetables consumption to two and half cups daily

Make fruits and vegetables essential parts of your diet plan, add them to every meal and eat them as snacks,
Don’t eat one type of fruits or vegetables, try to make variations daily,
Try to drink fresh fruits or vegetables drinks, avoid artificial ones,
Avoid eating dressings, creams, and dips with vegetables and fruits; these are considered added calories with no added value.

Use whole grains products and avoid refined grain products

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, instead use brown rice,
Avoid eating pastries, sugar-sweetened cereals, candies, and other refined carbohydrate foods.

Limit your alcohol intake

you should limit your intake to not more than two drinks daily for men while one drink only for women. Women should consume 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. In cancer risk estimation, there is more concern
about the amount of alcohol rather than the type of it.

The above recommendation does not mean that It’s safe to drink alcohol, not at all. In fact, alcohol predisposes to serious health problems rather than cancer
such as liver cirrhosis.

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Recent studies showed that right 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.
So what is the role of healthy diet in preventing cancer?

Choose proper amount and type of food that maintains your weight within normal ranges:

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 creams, 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, be careful to choose low calories food. Avoid eating fast food in regular basis.

Avoid all types of red meat and processed meat

Avoid all processed meats especially sausages, bacons, 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 small amount with lean cuts.
When preparing meat, fish and poultry, avoid charbroiling and frying, instead try to bake, broil, or poach them.