5 Recommendations for Cancer Prevention 2-Healthy Diet
There are three basic principles to keep our diet healthy and thereby reduce our risk of cancer.
Eat More of A Variety of Vegetables, Fruits, Whole Grains and Legumes.
Basing our diets on plant foods like vegetables, fruits, whole grains and legumes such as beans, which contain fiber and other nutrients, can reduce our risk of cancer.
American Institute for Cancer Research recommends us base all of our meals on plant foods for good health. 
When preparing a meal, at least two-thirds of your plate should be filled with vegetables, fruits, whole grains and legumes.
Studies show that vegetables and fruits may protect against a range of cancers, including mouth, larynx, pharynx, lung, esophagus, stomach, prostate and pancreas. There are many reasons why vegetables and fruits may protect against cancer. As well as containing vitamins, minerals and substances like phytochemicals, these biologically active compounds can help to protect cells in the body from damage that can lead to cancer.
Foods such as whole-grain bread and pasta, vegetables and fruits contain fiber can also reduce the risk of cancer. Fiber is thought to have many benefits, including helping to speed up ‘gut transit time’ ①.
Plant foods can also help us to maintain a healthy weight as we mentioned in chapter 1.
Limit Consumption of Red Meats (such as beef, pork and lamb) and Avoid Processed Meats.
Red meats refer to beef, pork and lamb – foods like hamburgers, steak, pork chops and roast lamb. Processed meat refers to meats preserved by smoking, curing or salting, or by the addition of preservatives, such as ham, bacon, salami, hot dogs and sausages.
Research shows that red meat is a convincing cause of colorectal cancer. Red meat contains substances that are linked to colon cancer. Such as heme-iron which is the compound that gives red meat its color, has been shown to damage the lining of the colon.
There is also convincing evidence that choosing processed meat increases the risk of colorectal cancer. When meat is preserved by smoking, curing or salting, or by the addition of preservatives, cancer-causing substances (carcinogens) can be formed. These substances can damage cells in the body, leading to the development of cancer.
Studies show we can eat up to 0.5kg a week of red meat without raising cancer risk. Research on processed meat shows cancer risk starts to increase with any portion. So the expert panel advises limiting red meat and avoiding processed meat.
Limit Consumption of Salty Foods and Foods Processed with Salt (sodium)
Consuming too much salt can be harmful to our health, increasing our risk of stomach cancer as well as other chronic disease such as high blood pressure.
Our daily intake of salt should be less than 2,400 mg. We actually need much less than this.
Experts found that high salt intakes can damage the lining of the stomach and thereby increase the chance of developing stomach cancer.
Most of the salt in our diets comes from processed foods. We are not always aware that these foods are high in salt because they may not taste ‘salty’, so make sure to read the sodium content on the Nutrition Facts label. Watch out for breakfast cereals, bread, frozen meals, pizza and chips and canned products. Even sweet foods like cookies can contain high levels of salt.
① ‘gut transit time’ – how long it takes food to move through the digestive system.
Helpful page you should read: Common Questions About Diet and Cancer
Books I highly recommend: Beating Cancer with Nutrition, book with CD
