Consistently eating well is key to health — the goal is finding balance, not following a restrictive diet. Here's what to add and what to cut back on to reduce cancer risk.
What to Add
Variety of Fruits and Vegetables
Colorful produce contains pigments that act as antioxidants, neutralizing free radicals that damage cells. Aim for dark green, red, orange, and white vegetables and fruits daily.
High Fiber Foods
Fiber from fruits, vegetables, whole grains, and beans is linked to lower colorectal cancer risk. It also promotes satiety, influences gut bacteria, and is most effective from food rather than supplements. Try adding fruit snacks or oatmeal to your daily intake.
Vitamin D
Associated with bone health and potential cancer risk reduction. Best sources are fatty fish, mushrooms, and fortified products. Note: supplementation alone has not demonstrated cancer risk reduction in studies.
What to Cut Back On
Alcohol
Moderate alcohol use is 1 drink per day for women and 2 drinks per day for men. Heavy drinking exceeds 14 weekly drinks. Standard servings: 12 oz beer, 5 oz wine, or 1.5 oz liquor.
Processed Meat
Processed meats — bacon, sausage, bologna, hot dogs, and deli meat — are classified as carcinogenic by the International Agency for Research on Cancer, specifically linked to colorectal cancer risk. There is no safe serving level; minimizing intake is recommended.
Focus on incremental lifestyle changes rather than drastic overhauls. Small consistent adjustments compound into significant health improvements over time.