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Kicking Out Cancer

posted Nov 14, 2016, 2:00 PM by Tracy Ducker, MS, RDN   [ updated Nov 17, 2016, 8:30 AM ]

Cancer prevention has been a hot topic for a long time and food has been in the forefront in the prevention of some cancers. According to the National Cancer Institute over 1.6 million Americans will be diagnosed with cancer in 2016 and many of these may have been prevented. While there is no magic pill or food that will prevent cancer, the following guidelines can help reduce your risk of developing certain cancers like lung, prostate, esophageal, kidney, ovarian, breast, and colorectal to name a few.

Eat plenty of fruits, vegetables and whole grains- Fruits and vegetables contain many vitamins and minerals, including antioxidants, like Beta Carotene, that can help stop cancer from forming. Use color as your guide in choosing nutrient packed fruits and vegetables. The darker the color the higher the nutrient content. Our cafeterias offer many dishes that contain nutrient rich vegetables and fruit; try our Sweet Potato Salad, or Kale Waldorf Salad

Maintain a healthy weight- Being overweight increases the risk of many types of cancers. Eating healthy and daily physical activity can help in losing weight and/or maintaining current weight.

Limit alcohol consumption- Alcoholic drinks can increase your risk of pancreatic and breast cancer and other types of cancers. If you drink, limit your consumption to 1 drink/day for women and 2 drinks/day for men. 

Choose more low calorie, low fat foods - Choosing foods that are naturally lower in calories and lower in fat will help you maintain a healthier body weight. Choose fruits and vegetables, low fat dairy foods, and whole grains. It is fine to eat higher calorie higher fat foods, just choose smaller portions, less often. Some great lunch options are salad bars with dark colored vegetables like spinach, carrots, or broccoli among others, add just a little salad dressing if desired.

Quit smoking- Cigarette smoking is the number one cause of lung cancer according to the American Lung Association. If you need help quitting resources are available here.