The benefits of whole grains:
Whole grains, such as wheat, rice, oats, and barley are important for a healthy diet. Whole grain foods are lower in calories and have higher fiber, vitamins, and minerals than processed (refined) grain. Some of the vitamins and minerals found in whole grain products have been associated with lowering the risk of cancer.
Avoid processed and red meats:
Many studies have shown a significant correlation between the consumption of red and processed meats and increased cancer risk (Willet 2000). Here are some tips to reduce unhealthy meats: - Choose lean meats (non-skinned chicken, seafood, or 70% lean pork) and use meat as a side dish rather than as the focus of a meal.
Choose lean meats (non-skinned chicken, seafood, or 70% lean pork) and use meat as a side dish rather than as the focus of a meal.
Substitute plant-based proteins (peas, beans, lentils, soybeans, peanuts, etc.) or seafood (tilapia, salmon, shrimp, cod, etc.) as a protein source less healthy meat you consume.
Grill, roast, or bake meats rather than frying.
FOOD FOR THOUGHT
Eat five or more servings of a variety of vegetables and fruits each day
Choose whole grains instead of processed (refined) grains
Limit consumption of processed and red meats
Drink eight cups of water a day
Limit your consumption of alcohol
Avoid consuming large amounts of foods preserved by salting and pickling
Sources
Donaldson, M. S. 2004. Nutrition and cancer: A review of the evidence for an anti-cancer diet. Nutrition Journal, 3(1):19. doi:10.1186/1475-2891-3-19.
Kushi, L. H., Byers, T. , Doyle, C. , Bandera, E. V., McCullough, M. , Gansler, T. , Andrews, K. S. and Thun, M. J. 2006. American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention: Reducing the Risk of Cancer With Healthy Food Choices and Physical Activity. CA: A Cancer Journal for Clinicians, 56(5):254–281., doi:10.3322/canjclin.56.5.254.
National Pork Producers Council. Pork. The Other White Meat. (n.d.). Retrieved from http://nppc.org/issues/issue/pork-the-other-white-meat/
National Institute on alcohol abuse and Alcoholism. What Is A Standard Drink? (n.d.). Retrieved from https://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/what-standard-drink
Willet, W. C. 2000. Diet and cancer. The Oncologist, 5(5):393-404. doi: 10.1634/theoncologist5.5-393.
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