It’s Cancer Prevention Month—time to think about what you can do to reduce your risk of cancer. An estimated one-third of the most common cancer cases can be prevented through a healthy lifestyle: diet, exercise, and a healthy weight. Your daily food choices can create a cancer-promoting environment, or a cancer-fighting one.
So, what’s the picture perfect diet for cancer protection? It’s a plant-based diet—a diet rich in whole, minimally processed plant foods, such as legumes (beans, lentils, peas), whole grains, vegetable, fruits, nuts and seeds. You should pile your plate at least two-thirds full of these foods at every meal. That’s because whole plant foods contain a symphony of health-protective nutrients, such as vitamins, minerals, fiber and phytochemicals that can fight oxidative stress and inflammation—roots of cancer and other chronic diseases—and boost your immune function.
If you’re new to plant-based eating, it may seem challenging: there are vegetables to chop, beans to soak, whole grains to cook, and new food ingredients, such as tofu, to discover. But it doesn’t have to be complicated!
Here are my top three tips to get started: Continue reading