Controlling our dietary habits, we can cope up with this disease to large extent.1/3 of all cancer deaths this year will be related to lifestyle, including poor eating habits, inactivity, and obesity.  We all want to live cancer-free, so what steps can you take to help yourself and your community?

 

Eat More Fruits & Vegetables 

Eat five to nine servings every day.  Although five sounds like a lot, the serving sizes are small, making this easy!

·         One serving of fruit equals 1cup fresh fruit, 1 tennis ball sized fruit, ¼ cup dried fruit, ½ cup canned fruit or 4 ounces of 100% juice.

·         One serving of vegetables equals ½ cup cooked, 1 cup raw or 6 ounces of 100% vegetable juice.

·         Fruits and vegetables contain fiber along with many anti-cancer nutrients, so fill up!

 Limit Fast Food 

If you can’t avoid fast food, make healthy choices when you go. 

·         Order a baked potato and salad, or vegetable soup with salad. 

·         Sub shops offer vegetarian sandwiches, so load up on the veggie toppings and low-fat condiments and enjoy!

·         Pack your own lunch using one fruit, one vegetable, a whole grain and a low-fat protein to avoid grabbing something quick and unhealthy.

·         Review online nutrition information for fast food chains, so you can make healthier choices.  Aim to create a meal with no more than 500-600 calories, including your drink.

Use Meat Substitutes

·         Replace meat at meals three or more times per week with another protein, such as dried, cooked beans or a soy food, such as tofu.

·         Eat less beef, pork, and smoked, cured and processed meats such as luncheon/deli meats, jerky, sausage, bacon, ham, canned meat, Spamâ, pepperoni, and hot dogs.

 Limit Alcohol

·         Women should limit alcohol to one drink per day.  Men should limit intake to no more than two drinks per day.

·         One drink equals 12 ounces of beer, 1.5 ounces of liquor or 5 ounces of wine.

 Invest in Community Health

·         Work with your employer and community to advocate for healthy food in the workplace and access to recreation, parks and trails.

·         Support development of parks, sidewalks, bike paths, and rails to trails programs in your community to maintain a healthy lifestyle.

 ‘Weight’ No More to Shed Some Pounds

·         Increase your activity every day.  Wear a pedometer to help you track the number of steps you walk daily.  Record your steps and set goals to walk further each week.

Choose Healthy Fats

·         Eat more foods high in Omega-3 fatty acids such as salmon, trout, tuna, swordfish, flaxseed, canola and soybean oils, walnuts, and wheat germ.

·         Limit shortening, margarine and “partially hydrogenated oils” in many processed foods.  Read the ingredients on food labels to look for these bad fats.

·         Bake, steam, broil or grill foods instead of frying.

Exercise

 ·         Once you have made the decision to exercise, choose an activity that suits your personality – if you like the company of other people, choose an activity like a dance class or a team sport. If you prefer solitary activity, then walking or using equipment in a gym may be better for you.

 ·         Remember that even moderate exercise has health benefits. Moderate exercise is defined as activity that burns 150 calories of energy a day or 1000 a week. Try walking, yard work or recreational games like tennis or basketball.

·         Always check with a physician when you begin a new exercise program, especially if you have been sedentary.

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