Cancer-Fighting Foods: Easy Diet & Meal Swaps
January 27, 2023
It’s common knowledge that lifestyle factors can contribute to cancer. According to the American Institute for Cancer Research, maintaining a healthy weight, being physically active and eating a diet rich in vegetables, fruits, whole grains and beans can help reduce the risk of cancer.
“Even though it may seem overwhelming, even just taking small steps to improve your diet and physical activity can make a positive impact in cancer prevention,” said Mickala Parsley, RD, LD, oncology dietitian at Franciscan Health Cancer Center Mooresville.
A few simple food swaps to upgrade your plate, and a little more activity can really help in the fight against cancer.
How Does Your Weight Contribute To Cancer Risk?
Excess weight can be a contributing factor to cancer. At least 13 cancers can be caused by being overweight or obese, including thyroid cancer, breast cancer, colon and rectal cancer, liver cancer and others.
Why? Excess body fat can lead to changes in the body. Some include increased insulin-like growth factor, which can lead to type 2 diabetes and may promote the development of colon, kidney, prostate and other cancers. Fat tissues causes excess estrogen production, which is known to increase risk of breast and gynecologic cancers. Low-grade chronic inflammation is another condition which can lead to DNA damage and increases the risk of cancer.
Why Does Being Physically Active Reduce Your Risk Of Cancer?
Beyond helping maintain a healthy body weight, regular physical exercise can reduce bioavailable estrogen. It also increases time food remains in your systems.
“Someone who is more physically active has increased gut transit time,” said Parsley, “which means food travels through the GI tract faster. That means we’re less likely exposed to carcinogens in the food, the quicker is passes through us.”
The suggested amount of physical activity per week is 30 minutes a day, 50 days a week. Parsley says this can even be as simple as walking, and can be broken down into smaller chunks throughout the day.
How Does A Plant-based Diet Help With Cancer Prevention?
Eating five or more servings a day of fruits and vegetables is linked to a reduced risk of cancer. Plant-based foods that prevent cancer such as whole grains, fruits, vegetables and beans contain fiber, nutrients and phytochemicals may prove to be impactful.
Eating a variety of colors can help you ingest different antioxidants and vitamins. For example, red plant-based foods that prevent cancer, specifically prostate cancer, include tomatoes, watermelon and guava contain the antioxidant lycopene. Green and white vegetables such as broccoli, brussels sprouts and cauliflower contain lutein, which helps eliminate excess estrogen and carcinogens from the body.
What Is The New American Plate Method?
A new meal approach from the American Institute for Cancer Research is called “The New American Plate.” This method suggests that 1/3 of your plate should be animal protein (about 3 ounces of meat) and 2/3 of your plate should be plant-based foods. This includes fruits, vegetables, whole grains and beans. This plating method reduces calories and increases vitamins, fiber and phytonutrients that may help prevent cancer.
How Can I Incorporate Easy Meal Swaps?
Following The New American Plate and packing your meal with foods that prevent cancer doesn’t have to be challenging. We’ve included some ideas for meal swaps that allow you to keep a lot of your favorite foods, but perhaps cook or season them differently. Remember that the more colorful your plate, the more nutrient-dense your meals will be.
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Instead of |
Do This |
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Including bacon and sausage in the morning at breakfast |
Incorporate fresh eggs, a leaner protein, with fresh veggies in an omelet or egg bake |
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Using solid fats like Crisco, butter, coconut oil to cook with |
Use oils that are liquid at room temperature such as canola, olive or avocado oil for greater health benefits |
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Using white rice, pasta, and bread |
Substitute whole grain options like brown rice, whole wheat pasta, and whole grain breads |
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Consuming lunch meat and hot dogs for lunch |
Try a tuna salad or chickpea salad sandwich |
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Snacking on crunchy chips |
Enjoy some crisp veggies and hummus or dip for crunch |
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Frying dishes |
Roast meats and vegetables in the oven |
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Serving your pasta with tomato sauce with red meat |
Find no sugar added tomato sauce and cook ground turkey to add lean meat |
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Grilling red meats for your summer cookout |
Stick with chicken and fish for a better option |
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Drinking high-sugar beverages |
Opt for sugar free drinks, sparkling waters, or try infusing flavoring your water with fruit and herbs for a refreshing taste |
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Using ham, bacon or salt pork for that smoky flavor |
Substitute smoked paprika or a sprinkle of smoked salt |
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Grilling meats without marinating first |
Marinate your meat and fish in a vinegar-based marinade before grilling to reduce carcinogen formation with grilling |
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Adding freshly minced garlic directly to a hot pan |
Wait 10 minutes before adding to maintain the anti-cancer effects of garlic |
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Sticking to meat and potatoes |
Add some colorful vegetables to your plate for fiber, vitamins and naturally occurring compounds called phytochemicals that can have cancer-fighting benefits |
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Ending the meal with a sugary dessert |
Try some fresh fruit or apple nachos (apple slices with fun toppings) for a sweet treat |
Learn more about foods that prevent cancer and easy meal swaps in our webinar recoding, “Transition Your Plate to Reduce Cancer Risk: Let’s Talk Nutrition.” Franciscan Health oncology dietitian Mickala Parsley, RD, LD, shares how to enhance your meal.
Learn more about cancer prevention and nutrition from a Franciscan Health registered dietitian.
