As we are helping out at the worlds BIGGEST coffee morning at Trents in association with Macmillan Cancer Research, I thought it would be a good idea to post some sensible diet tips which are regarded as great ways to reduce your risk of cancer.
#1: Focus on plant-based foods
Preferably eaten raw or with minimal cooking or processing and leave the skins on where possible. Organic is always a better choice.
#2: Bulk up on fiber
Raw vegetables are high in fiber. Fiber plays a key role in keeping your digestive system clean and healthy. It helps keep food moving through your digestive tract, and it also clears cancer-causing compounds out before they can do damage.
#3: Cut down on meat
Research shows that vegetarians are about fifty percent less likely to develop cancer than those who eat meat. Meat has very high levels of saturated fat. High-fat diets have been linked to higher rates of cancer. You do not have to cut meat out of your diet completely.
Make better protein choices by only eating farm reared organic grass fed meat, chose leaner cuts of meat and avoid any processed meats.
#4: Choose your fats wisely
Cutting out fat entirely isn’t the answer. In fact, some types of fat may actually protect against cancer. The trick is to choose your fats wisely and eat them in moderation.
▪ Avoid Trans Fats (read your food labels) and reduce the amount of Saturated fat in your diet. Eating meat from an organic grass fed source will have Sat Fat this has better nutritional value than factory farmed meat.
▪ Increase the amount of Omega 3 Fatty Acids in your diet. Good sources include salmon, tuna, and flaxseeds. These have an anti-inflammatory response in the body and support brain and heart health.
The best fats are unsaturated fats, which come from plant sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados.
#5: Prepare your food in healthy ways
Choosing healthy food is not the only important factor. It also matters how you prepare and store your food. The way you cook your food can either help or hurt your anti-cancer efforts.
Preserving the cancer-fighting benefits of vegetables
▪ Eat some raw fruits and vegetables every day.
▪ When cooking vegetables, steam until just tender using a small amount of water.
▪ Wash all fruits and vegetables.
▪ Do not cook oils on high heat.
▪ Go easy on the barbecue.
▪ Store oils in a cool dark place in airtight containers.
#6: Choose cancer-fighting foods
There are many things you can eat to maximize the strength of your immune system, as well as many cancer-fighting foods. But keep in mind that there is no single miracle food or ingredient that will protect you against cancer.
▪ Boost your antioxidants.
▪ Eat a wide range of brightly colored fruits and vegetables.
▪ Flavor with immune-boosting spices and foods. Garlic, ginger, and curry powder not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander. Use them in soups, salads, casseroles, or any other dish.
▪ Drink plenty of water. Preferable filtered and avoid water from plastic bottles. Mineral and still water from glass bottles are ok.
10 Cancer Fighting foods to eat on a daily basis:
2. Dark Leafy Greens
4. Green Tea
9. Cruciferous Vegetables
10. Whole Grains
Remember, along with a healthy diet, a physically active lifestyle is important for cancer prevention as well. For more information on how one of our Chichester Personal Trainers can help with improving your diet and exercise programme, please visit us on www.coreresults.co.uk