Eating for Cancer Prevention

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Few things in life are scarier than coming to terms with a cancer diagnosis. According to the Centers for Disease Control and Prevention, cancer is the second leading cause of death in the U.S. and is responsible for nearly 1 of every 4 deaths. Financially, cancer costs the U.S. $263.8 billion dollars in medical costs and lost productivity every year.

The following are risk factors that increase one’s odds for developing cancer:

• Being overweight or obese
• Unhealthy diet high in processed foods
• Lack of physical activity
• Tobacco use
• Alcohol use
• Infections (hepatitis, HPV)
• Environmental pollution (air, water, and soil)
• Occupational Carcinogens (Asbestos)
• Radiation (UV light, Radon gas)

The following are steps you can take to reduce your cancer risk:

• Maintain a healthy weight throughout your life
  • Balance caloric intake from food and beverages with physical activity
  • Limit high caloric foods and beverages
  • Decrease food portions
  • Limit high calorie snacks
  • Develop a habit for regular physical activity (aim for 30 minutes per day)
  • Visit www.choosemyplate.gov and http://www.ext.colostate.edu/pubs/foodnut/09332.html for healthy, cancer-prevention eating tips.
• Reduce intake of saturated fat, processed meat and red meat
  • Use vegetable oils when cooking (canola, corn, or olive oil) instead of solid fats (butter, or lard)
  • Purchase fat-free or low-fat milk instead of whole milk
  • Trim fat and skin from meat
  • Decrease consumption of fried foods
  • Eat smaller portions
  • Pay attention to fat content on food labels
  • Substitute low-fat products in recipes
  • Consume meat that has lower levels of saturated fat, such as seafood
  • Use meat as a side dish, in small portions
  • Consume lean meats like fish and skinless poultry
  • Consume alternative protein sources such as beans and legumes
• Limit intake of salt-cured and charred foods
  • Cover grill with aluminum foil to protect the food from smoke and fire
  • Cook meat until done, but do not char it
  • Remove charred portions before eating
  • Precook foods in the microwave to decrease grilling time
• Increase consumption of fruits, vegetables and whole grains

• Consume alcoholic beverages in moderation
  • Instead of alcohol, try non-alcoholic wine, beer, mineral or tonic water, cider, grape juice, or fruit juice
  • Always provide non-alcoholic beverages and nutrient-dense foods at social gatherings
  • Drink alcohol in moderation — no more than two drinks per day for men, and no more than 1 drink per day for women

Additional Resources

• American Institute for Cancer Research
• American Cancer Society
• National Cancer Institute — or call the Cancer Information Service at: 1-800-4-CANCER

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