Making Nutrition Work for Cancer Prevention

Understanding how nutrition impacts cancer risk empowers you to make informed choices. While no diet guarantees cancer prevention, research clearly shows that certain eating patterns can significantly reduce your risk.

Key Prevention Strategies

1. Embrace Protective Foods Daily Goals:

• 5+ servings of non-starchy vegetables and fruits
• 30+ grams of fiber
• Whole grains
• Legumes
• Variety of colors

Beneficial Components:

• Antioxidants
• Fiber
• Essential nutrients
• Anti-inflammatory compounds
• Protective phytochemicals

1. Minimize Fast Foods Common Sources to Limit:

• Processed snacks
• Fried foods
• Sugary treats
• Convenience meals
• High-sodium options

Why They Matter:

• Often high in unhealthy fats
• Excessive added sugars
• Limited nutritional value
• May contribute to inflammation
• Can lead to weight gain

1. Reduce Red and Processed Meats Guidelines:

• Limit red meat to 3 portions weekly
• Minimize processed meats
• Choose lean alternatives

Better Protein Sources:

• Poultry
• Fish
• Legumes
• Eggs
• Plant proteins

1. Cut Back on Sugary Drinks Smart Swaps:

• Water with fruit
• Unsweetened tea
• Plain coffee
• Sparkling water
• Herbal infusions

Benefits:

• Better blood sugar control
• Weight management
• Reduced inflammation
• Improved hydration
• Natural energy

Practical Implementation

Building Healthy Meals:

1. Fill half plate with vegetables
2. Choose whole grain carbohydrates
3. Include lean protein
4. Add healthy fats
5. Stay hydrated

Success Strategies:

• Meal planning
• Grocery lists
• Food prep
• Smart snacking
• Regular meals

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References: [1] American Cancer Society. (2020, June 9). American Cancer Society guideline for diet and physical activity.

[2] Cleveland Clinic. (2022, October 19). Anti-cancer diet: These foods may reduce your risk for cancer.

[3] Harvard T. H. Chan School of Public Health. (n.d.). Preventing cancer.

[4] Key, T., et al. (2020). Diet, nutrition, and cancer risk: what do we know and what is the way forward? BMJ, 368, m511.

[5] National Cancer Institute. (2015, April 29). Cancer causes and prevention: Diet.

[6] World Cancer Research Fund International. (n.d.). Cancer prevention recommendations.

[7] World Cancer Research Fund International. (n.d.). Eat wholegrains, vegetables, fruit and beans.

[8] World Cancer Research Fund International. (n.d.). Limit 'fast foods.'

[9] World Cancer Research Fund International. (n.d.). Limit red and processed meat.

[10] World Cancer Research Fund International. (n.d.). Limit sugar-sweetened drinks.