The American Cancer Society recommends that people incorporate the following into their daily diets.
Vegetables and fruits: Eat at least five servings of vegetables and fruits each day, especially those with the most color. These foods are packed with vitamins, minerals, antioxidants, and many other substances that work together to lower risk of several cancers, including cancers of the lung, mouth, esophagus, stomach, and colon. If prepared properly, vegetables and fruits are usually low in calories, so eating them in place of higher-calorie foods can help you control your weight.
Whole grains: Aim for at least three servings of whole grains each day. Eat oatmeal at breakfast, choose whole-wheat bread or wraps for lunch, and serve brown rice at dinner instead of white.
Processed and red meats: Cut back on processed meats like hot dogs, bologna, and luncheon meat, and red meats like beef, pork, and lamb. These foods are also high in saturated fat, so eating less of them and eating them less often will also help you lower your risk of heart disease.
Simple tips:
- Make meat the side dish.
- Load vegetables and fruits into other dishes like soups, casseroles, and salads.
- Avoid frying anything.
- Buy whole foods, including whole grains.