Foods to Eat

Here you will find suggestions on what foods you can add to replace the foods you’ve eliminated (or reduced) in your effort to make healthy choices.

Fruits and Vegetables

Studies suggest that eating fruits and vegetables can reduce the risk of cancers of the lung, mouth, pharynx, larynx, and gastrointestinal tract.

Whole fruits and vegetables are composed of a variety of vitamins, minerals, fibre, and other nutrients that act together to provide nourishment. Whole plant-based foods are generally preferred over supplements, as there is little evidence that dietary supplements can reduce cancer risk.

Try to consume 2.5 cups of a variety of vibrantly-coloured, whole fruits and vegetables each day, dispersed throughout all of your meals and snacks. A helpful guideline is to have the fruits and vegetables fill half of your plate at each meal. You can also try to choose real fruit juices as opposed to sugar-sweetened fruit drinks.

References:

Kushi LH, Doyle C, McCullough M, et al. American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention
Ca Cancer J Clin. 2012;62:30–67

Whole Grain

Whole grain refers to foods that are made from the entire grain seed. In general, whole grains are beneficial because they are high in fibre and nutrients compared to their refined counterparts. Refined grains have undergone the milling process that strips away the bran and germ to create a finer texture and longer shelf-life. Studies comparing diets consisting of whole grains versus refined grains have suggested that whole grain diets can help reduce the risk of cancers of the colon, rectum, and small intestine. Instead of choosing white rice and breads and pastries that use refined flour, try to choose breads, pastas, and cereals that are made from whole grains such as barley, oats, buckwheat, flax, millet, quinoa, spelt, amaranth, kamut, and bulgar (cracked wheat). Choose brown rice or wild rice over white rice.

References:

Kushi LH, Doyle C, McCullough M, et al. American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention
Ca Cancer J Clin. 2012;62:30–67

Mayo Clinic. Whole grains: Hearty options for a healthy diet
Accessed May 22, 2014