this time ~ this space

When it comes to being healthy it’s important to take charge of what you eat. What’s best when it comes to taking an anticancer and pro-health stance is to eat simply and eat well. And for most of us this specifically means a change.

The Best Overall Anti-cancer Diet

1. Eat a diet that is largely vegetarian (certainly low in red meats), centering on legumes, whole grains, fruits, and vegetables.
2. Eat fish once or twice a week.
3. Eat five to nine servings a day of fruits and vegetables.
4. Include citrus fruits or other foods rich in vitamin C, dark leafy greens, high-fiber produce and cruciferous vegetables.
5. Limit fat intake to mostly monounsaturated and omega-3 fats (from olive oil, canola oil, nuts, and seeds).
6. Choose whole grains (whole wheat, oatmeal, brown rice) over refined grains. Include a source of calcium (from diet or supplement).
7. Include soy and flaxseed in your diet.
8. Relax with a few cups of (black or green) tea a day.

Here’s a list identifying cancer protectors (Source: Environmental Nutrition/vol.22/no.10)

1. Fruits and Vegetables, especially those dark in color, aim for 5-9 servings/day
2. Fiber, especially for colon cancer, aim for 25-35 grams per day
3. Antioxidants, such as carotenes and vitamins C & E (get carotenes through your diet, not a pill )
4. Selenium, especially for prostate cancer, do not take more than 800 mcg/day as a supplement
5. Calcium, aim for 1200-1500 mg per day
6. Omega-3 fatty acids (from fish oil), try to include fish in your diet at least 1 to 2 times per week
7. Soy, aim for 1 to 2 servings of soy products per day
8. Tea (black or green), aim for 3 to 5 servings per day
9. Exercise, aim for 30 minutes most days of the week

Here’s a list identifying cancer promoters:

1. Overweight, limit weight gain in adulthood to 10 pounds or less
2. Dietary fat, try to use canola and olive oil in cooking
3. Red meat, especially colon cancer, limit to 1-2 times per week - 3 oz. serving size
4. Burned food, avoid charred foods when possible
5. Nitrates and nitrites, avoid cured meats when possible
6. Alcohol, MEN: Limit alcohol to 2 drinks or less/day, WOMEN: Limit to 1 drink or less/day

Written by Laura S. Garrett, RD, LD, Fitness Trainer, & Owner of www.NutrActive.com - Nutrition & Active Lifestyle Center *Weight Loss, Fitness, and Diabetes Programs

Here’s the link to a related blog post that lists fruits and vegetables that tend to have the highest levels of pesticides Fruits and Vegetables: Reducing Pesticide Exposure

Reference: Environmental Working Group’s Report