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Vegetables and fruit are the best foods for your body. They're packed with nutrients and fiber, plus they're often lower in calories and fat. The antioxidants in fruits and vegetables can help repair damaged cells. A plant-based diet is the best for cancer prevention, but you can include meat in moderation if you prefer it. Remember that eating a healthy diet may help prevent cancer, but it's not a guarantee that you won't get cancer. Fill at least half your plate with vegetables. Use a quarter of the plate for whole grains or starchy vegetables. Then, include a serving of lean protein, such as turkey, chicken, fish, beans, or legumes, with every meal. Some fruits and vegetables are more nutritious than others, so they do more to support your health. These include berries, broccoli, kale, cabbage, radishes, garlic, leafy greens, tomatoes, grapes, onions, and rutabaga. Coffee and lentils can also help fight cancer. Eating these foods alone will not help prevent cancer, but they can help if you eat them in addition to making other healthy changes. Eating red meat can increase your risk of colon and prostate cancers. Instead, get your protein from lean cuts of meat and plant-based sources, such as turkey, chicken, fish, beans, and legumes. If you really enjoy red meat, consume it just once or twice a week. Like red meat, processed meats are high in animal fat, which means they increase your cancer risk. Unfortunately, processed meats increase your risks even more than red meat. It's best to cut them out of your diet. Examples of processed meats include bacon, ham, salami, corned beef, beef jerky, and canned meats. Drinking excessive amounts of alcohol can increase your risk of certain cancers, including breast, lung, colon, liver, and kidney cancer. Similarly, drinking alcohol regularly increases your cancer risk. If you enjoy drinking, you can moderate your alcohol consumption by drinking 1 or fewer drinks per day if you're a woman or 2 or fewer drinks per day if you're a man. 1 drink is 5 fluid ounces (150mL) of wine, 12 fluid ounces (350mL) of beer, 8 fluid ounces (240mL) of malt liquor, or 1.5 fluid ounces (44mL) of distilled spirits. If you're concerned about cancer, talk to your doctor about the benefits of starting a ketogenic diet (or keto diet). This is a low-carb, high-fat and protein diet that helps your body burn fat more efficiently. Among other health benefits, the keto diet may help prevent or slow the growth of cancerous cells. The keto diet consists mostly of high-fat, low-sugar foods such as meat, fish, high-fat dairy, oils, eggs, and nuts. You can also eat a variety of vegetables, but limit your fruit intake to a few berries here and there. You will need to avoid sugary fruits, grains and starches, root vegetables, baked goods, sweets and sugary beverages, legumes, and low-fat dairy products. Do a search online for a more detailed keto diet guide or get advice from your doctor or a dietitian. You can also download a keto diet app to help guide your food choices. The ketogenic diet may be beneficial if you already have cancer. While it is not a cure in itself, there is some evidence that the keto diet can make medical cancer therapies more effective. Cutting back on foods that raise your blood glucose may help reduce your risk of developing cancer. Foods with a high glycemic index, such as white bread, rice, or potatoes, are most likely to elevate your blood glucose. Talk to your doctor about choosing foods with a low glycemic index. Some examples include: Green vegetables Most fruits Raw carrots Legumes, such as kidney beans, chickpeas, and lentils Bran-based cereals
Build your meals around fresh produce, beans, nuts, and whole grains. Eat "superfood" fruits and vegetables every day. Limit your consumption of red meats. Avoid processed meats. Limit how much alcohol you drink. Try a ketogenic diet. Reduce your glycemic load.