In a recent study, the American Institute for Cancer Research (AICR) asked Americans about the relationship between eating fruits and veggies and cancer. Just 4 in 10 of those surveyed said that diets low in produce increase cancer risk. (It does.)
What else can you do to lower your risk of developing cancer and increase your risk of cancer survivorship? It comes down to these behaviors you can work on doing more and less often.
Top 2 DOs…
- Aim to eat 3.5 cups of vegetables and fruits each day. And, make sure that you are choosing a variety. They are packed full of fiber and healthy phytochemicals and are all a little different in their nutrient package.
- Get at least 150 minutes of moderate physical activity a week. This can be in 10-minute intervals or longer; every day, some days—whatever works for you.
Top 2 to MODERATE…
- Limit alcohol consumption to 2 drinks/day for men and 1 drink/day for women. Drinking alcohol has been shown to increase the risk for 6 types of cancers (colorectal, breast, mouth/pharynx/larynx, liver, esophageal, and stomach).
- Limit red meat intake to 12-18 ounces (cooked) per week. Red meat encompasses beef, pork, and lamb, as well as game.
Top 2 DON’Ts
- Don’t start drinking alcohol if you don’t already.
- Avoid processed meats. AICR defines processed meats as: “meat preserved by smoking, curing or salting, or addition of chemical preservatives.” Limit the time in which meats sit on the grill.
Need more support?
- If you are a VCS patient, call our Central Scheduling Line to make an appointment with a VCS dietitian.
- VCS breast cancer patients (past and present) can join our ongoing Breast Cancer Lifestyle Action Group.
- All interested can check out these NEW RESOURCES from the American Institute for Cancer Research, Check in with your health using the Cancer Health Check tool to assess your lifestyle choices and learn tweaks you can make to decrease your risk!
Virginia Cancer Specialists Dietitians: Nutrition Team