NYS Certified Nutritionist

Eight Tips for Reducing Your Risk of Cancer

The American Institute for Cancer Research (visit- www.aicr.org/reduce-your-cancer-risk/) is a wonderful resource for information on how to use diet to reduce cancer risk, and provides information on foods to avoid that increase risk.  AICR suggestions for reducing cancer risk follow:

1.  Maintain a healthy weight.  Excess weight increases the risk of inflammation which increases the risk of cancers and heart disease.

2.  Stay physically active.  A target of 30 minutes per day is suggested.  Housework, gardening, dancing, walking, etc. all count.

3.  Avoid calorically dense foods.  Sugary drinks, fruit juices, and high fat foods are included in this category.

4.  Eat a variety of colorful plant foods, including whole grains.  Starchy vegetables can be rich sources of good nutrition.

5.  Limit or eliminate consumption of red meats- beef, pork, and lamb.

6.  If you do not drink alcoholic beverages…do not start.  If you do drink, have no more than one for women or two for men daily.

7.  Reduce the use of salt, and avoid meats processed/smoked with salt, like bacon, sausages, and hot dogs.

8.  Eat mindfully with balance in mind, emphasizing high fiber intake from foods grown from the earth.

Once you adopt this eating style, you will know you are doing the best you can to remain healthy and active for a long time. Here’s to your good health!