Studies show that among all cancer-related deaths, as many as 30-35% are linked to diet. Part of the increased cancer risk is due to the food itself, and part is due to increased body weight from an unhealthy diet.
To reduce your risk of cancer, the World Cancer Research Fund (WCRF) and the American Institute of Cancer Research (AICR) recommend you:
- Eat a diet rich in whole grains, vegetables, fruit, and beans. These foods should make up the majority of your daily diet.
- Limit red meat and processed meat. Consume just moderate amounts of beef, pork (yes, pork is scientifically a red meat!), and lamb. Try to avoid processed meat—such as bacon, hot dogs, and deli meat—entirely.
- Limit sugar-sweetened drinks and alcohol consumption. Instead, drink mostly water and unsweetened drinks.
- Eat little to no heavily processed food (including fast food). Also known as ultra-processed foods, these foods have unhealthy added ingredients like fat, salt, starch, sugar, artificial colors and flavors, and preservatives.
A good diet prevents other illnesses
Eating a healthy diet won’t only help to protect you from cancer. It can also help to prevent diabetes, heart disease, and other illnesses. You’ll likely feel better overall—both physically and mentally.
Creamy Broccoli Apple Salad
- 4 cups broccoli florets
- 1/2 cup carrots, shredded
- 1/2 red onion, sliced thin
- 2 apples, diced
- 1/2 cup pecans, chopped
- 1/2 cup dried cranberries
- 1 cup plain Greek yogurt
- 2 tablespoons lemon juice
- 1 tablespoon honey
- Salt and pepper, to taste
- In large bowl, combine broccoli, carrots, onion, apples, pecans and cranberries.
- In separate bowl, whisk together yogurt, lemon juice and honey.
- Combine yogurt mixture with vegetable mixture and toss well. Season to taste with salt and pepper.
- Chill until ready to serve.