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Eating To Lower The Risk Of Cancer



Do you believe that Cancer is the second leading cause of death in the United States. According to the National Cancer Institute, about 1.8 million people were diagnosed with some form of cancer in 2019, be it breast cancer, prostate cancer, pancreatic cancer, and so on.

Cancer is a disease in which cells divide and grow faster than normal. This excessive cell growth destroys body tissue and forms a tumor. Cancer is believed to occur in three stages: initiation, promotion, and progression. Diet is a powerful tool that can help delay or even reverse the promotion and progress phases.

Diet and cancer

Diet is an important factor in the treatment and prevention of cancer. While your diet doesn't make you immune to developing cancer, it can certainly help lower your chances.

Scientific research conducted by medical professionals such as Dr. T. Colin Campbell, Dr. John McDougall and Dr. Dean Ornish suggests that a diet that maximizes plant-based plant foods may be helpful in fighting cancer. This means eating a lot of fruits, vegetables, whole grains, legumes, nuts and seeds every day. You don't have to eat a diet exclusively for plants, but it's a good idea to make them the main protagonists of the show.

5 tips to include more fruits and vegetables in your diet:

1. At breakfast, top grains, pancakes or oatmeal with fresh berries, bananas or peaches.

2. Pre-washed and pre-cut fruits or vegetables make for a great easy, quick and healthy snack.

3. Including more salads in your diet can help you consume a lot of vegetables.

4. Make your plate colorful and use three different vegetables with proteins (eg spinach, carrots and beets).

5. Fruit salad or baked fruit is a great alternative to dessert.

5 tips to include more whole grains in your diet:

1. Instead of white bread, white pasta or white rice, try whole wheat or whole wheat bread, whole wheat pasta or brown rice as a healthier alternative.

2. Use whole grains as side dishes such as pilafs, barley or quinoa.

3. For breakfast, try whole-grain cereals, whole-grain pancake and waffle mixes, or whole-grain warm grains.

4. Enjoy whole grain crackers as a snack.

5. Choose alternatives for processed and red meat:

- Freshly roasted turkey or chicken is a good substitute for red meat.

- Tofu or tempeh can be used as a substitute for meat in almost any recipe.

- Choosing turkey sausage or bacon for breakfast is a better option than beef sausage.

- Egg salad or hummus is a good substitute for lunch meat.


If you are undergoing chemotherapy for your cancer, you may experience loss of appetite or change in taste preferences. Food may taste metallic or you may experience nausea. This certainly makes eating and good nutrition a challenge. Unfortunately, eating less food in this situation can lead to malnutrition. That is why it is important that you eat enough nutritious food so that your body has the energy it needs to cure and fight infections.

Some strategies you can try to get through this difficult time include minimizing cooking odors, eating high-calorie, high-protein foods, small frequent meals, and drinking only small amounts of liquids during meals. If you continue to have problems with eating, talk to your doctor or a registered dietitian for more help.

We can fight cancer with the food we have at the end of our forks. Listen to your body and eat what makes you feel good.
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