Plan a Diet to Reduce Your Cancer Risk! - Guest blog

From time to time I  have guest writers on my blog and this article is by Katrina Evans, an aspiring writer with an interest in health & wellness:

 Eating healthy is not about depriving yourself of the foods that you love, but rather about feeling great, having more energy, and keeping yourself as healthy as possible. With a history of lung cancer in my family, I see the importance of a healthy diet with proper nutrition. It really can go a long way when it comes to cancer prevention. Now, we can’t just jump into a healthier lifestyle overnight but have to gradually incorporate it into our daily routines. I have followed these guidelines to help me transform my diet with healthier goals in mind so I can definitely recommend these simple eating tips to help you plan a diet for a reduced risk.

Tip 1: Simplify your food choices.

Don’t overly concern yourself with counting calories or measuring portion sizes. A good strategy is to think in terms of color, variety, and freshness.

Color - Red fruits and vegetables are colored by natural plant pigments called lycopene. Lycopene in tomatoes, watermelon and pink grapefruit, for example, is the major reducer of several types of cancer like pancreatic cancer, mesothelioma and especially prostate cancer. Scientists have reported that carotenoid-rich Orange/Yellow fruits and vegetables not only reduce the risk of cancer, but also heart disease and can improve immune system function.

Variety – Having a variety of food choices means a proper well balanced diet while giving you the tools to change up a bland meal and make it nutritiously delish! Try mixing it up picking and choosing 2 out of the five major food groups for each meal. This makes your meals interesting so you don’t get bored with your diet. Also, you can devise a plan that is focused on specific elements of a diet that promote health like fiber. Foods and beverages rich in dietary fiber regulate the digestive system and can aid in maintaining a healthy weight. It acts as a binding agent, moving harmful waste through the body at a faster rate. Aiming for a diet high in fiber will also increase intake of other cancer-fighting nutrients as well.

Freshness – Preservative and food additives are a tricky subject. The Food and Drug Administration regulates food preservatives, and while they're not all bad (antioxidants such as vitamins C and E are used to keep certain foods from spoiling, for instance) there are some that you definitely want to avoid. Propyl gallate, sodium nitrate, heptyl paraben, and sulfites are just a few examples of preservatives that you would want to watch out for. The most effective way to keep preservatives out of your diet is to eat only fresh, locally grown foods.

Tip 2: Moderation is key.

Try not to think of certain foods as “off-limits” since giving into temptation can be easily labeled as a “failure.” Instead, think of smaller portions. At home, use smaller plates, think about serving sizes in realistic terms, and start small. Use recognizable visual cues to help with portion control instead of measuring like a teaspoon of oil or salad dressing is about the size of a matchbook or one serving of meat, fish, or chicken can amount to the size of a deck of cards.

Tip 3: Put protein in perspective.

Protein is the main drive that gives us energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Especially focus on quality sources of protein and different types for variety like fish, chicken or turkey, tofu, eggs, beans, or nuts.

When planning the perfect nutritional guidelines for you, keeping these tips in mind is a great start. Consulting a doctor or a dietitian is a sure-fire way to keep your diet well balanced and catered towards your goals and needs. Research and find specifics like how do I protect myself from gastric cancer, what is mesothelioma, or how can green tea prevent prostate cancer? There are a ton of other “super foods” out there that not only lowers the risk of cancer, but also promotes overall health in the long run. 

Katrina Evans is a recent college graduate and aspiring writer especially interested in health and wellness. She enjoys making a difference in people’s lives seeing how devastating cancer can be for people and their families. Katrina also likes running, reading and listening to cool podcasts.