Meals That Heal

EATING FOR

cancer prevention

Research suggests that cancer risk largely comes down to how our genetics interact with the environment, and our environment includes what we eat and drink.

While we can’t change the genetic hand we were dealt, we can limit exposure to carcinogenic food, and we can flood the body with protective antioxidants and phytochemicals to minimize risks and potential cancerous cell mutations by free radicals. This targeted anti-inflammatory approach is based on guidelines advised by the American Cancer Society and the American Institute for Cancer Research, as well as research that has demonstrated a direct correlation to reducing cancer risk and/or development.

essential focus areas

• AIM to consume 6 to 9 servings (3 to 5 cups) of vegetables and fruits each day, if possible, and a minimum of 5 servings each day (approx. 2 ¹/₂ cups).

• EMPHASIZE variety in vegetable intake, and regularly incorporate cruciferous vegetables and leafy greens. Focus on vibrant colors when choosing fruits, and regularly incorporate berries and citrus.

• CHOOSE starchy vegetables, beans, lentils, peas, and whole grains. Greatly limit refined grains and highly processed starch sources.

• INCREASE the proportion of plant-based proteins compared to animal-based proteins.

• SLOWLY increase your total daily fiber intake, working up to approximately 25 grams daily for females and 38 grams daily for males.

• AVOID processed meats, fast foods, highly processed foods, and sugary beverages.

• DECREASE added sugar intake, and if consuming alcohol, drink in moderation (see page 275).

additional considerations

These recommendations are not as substantiated by research as the Essential Focus Areas; they are more lifestyle-related approaches. They are additional factors to consider incorporating once the Essential Focus Areas are being actively met.

• Incorporate green tea into daily or weekly intake.

• Consider buying local and/or organic product to limit intake of chemicals and synthetic compounds.

• Step up flavor with fragrant spices, herbs, garlic, and onions.

• Incorporate soy foods unless your doctor advises against it.

• Choose uncured or nitrate-free variations when consuming minimally processed meats.

• Incorporate daily stress management tools or exercise.

GOALS

Increase intake of antioxidant- and phytochemical-rich produce and plant foods

Minimize intake and exposure to potential carcinogens

Reduce the risk of future cancer development

Halt, slow, or impede the growth of existing cancer cells

breakfast ideas