THE ANTICANCER LIVING GUIDE NUTRITION SUMMARY (SEE APPENDIX B FOR EATING BY FOOD GROUP)
Keep track of everything you eat and drink for a week. Based on your findings, increase your intake of the healthy foods, thereby crowding out the unhealthy foods. Work toward a diet that is 90 percent healthy.
Redesign your plate so that every meal includes an assortment of vegetables and a small amount of fruit. Vegetable entrées and vegetables should be the centerpiece of your meal, not just a side.
Make eating healthy more convenient. Prep vegetables ahead of time. Double the recipe, so you can have leftovers for a second meal later in the week.
Become a healthy shopper. Look up recipes beforehand and shop based on your list. Read labels and beware of added sugars (4 grams equal 1 teaspoon).
Celebrate with activities, not with food. Don’t think of drinks and dessert as rewards. Instead, reward yourself with a walk or by playing your favorite sport.
If you must use sweetener, try honey or maple syrup instead of sugar or sugar substitutes.
Limit dairy. Consider nondairy milks like soy or nut.
Limit your consumption of alcohol.
When it comes to drinks, default to filtered water.
Find a type of organic green tea you like and drink it often—at least three cups a day.