R.D

Be physically active as a part of everyday life. Be moderately

physically active, aiming for an activity level equivalent to brisk walking for at

least 30 minutes every day. As fitness improves, aim for 60 minutes or more of

One study reported a 50 percent reduction in colon cancer in those with the

highest levels of physical activity

Plant Foods Eat mostly foods of plant origin. Eat at least five servings (at least

14 ounces/400 g) of a variety of nonstarchy vegetables and fruits every day.

relatively unprocessed cereals (grains) and/or legumes (pulses) with every meal.

Limit refined starchy foods. People who consume starchy roots or tubers as

staples should also ensure intake of five servings of nonstarchy vegetables,

fruits, and legumes (pulses).

There is convincing evidence that alcohol increases the risk of mouth,

pharynx, larynx, esophageal, bowel (men), and breast cancers. Alcohol also

probably increases the risk of liver cancer and bowel cancer in women. The

evidence suggests that all types of alcoholic beverages are implicated and that there’s no safe level of intake. Based solely on cancer data, alcohol should be completely avoided.

Limit consumption of salt. Avoid moldy

cereals (grains) or legumes (pulses). Avoid salt-preserved, salted, or salty foods;

preserve foods without using salt. Limit consumption of processed foods with

added salt to ensure an intake of less than 6 grams (2.4 g) of sodium a day.

Dietary Supplements Aim to meet nutritional needs through diet alone. Dietary supplements aren’t recommended for cancer prevention. Although several

excellent indications for supplement use exist, such as vitamin B12 for vegans

and vitamin D for people at northern latitudes, studies generally haven’t found

that supplements are effective for cancer risk reduction

TOP 10 ANTICANCER DIET TIPS FOR VEGANS

1. Eat mostly whole plant foods. Opt for local organic foods whenever

possible.

2. Include at least nine servings of vegetables and fruits daily, emphasizing all

the colors of the rainbow and plenty of dark leafy greens.

3. Aim for at least 35 grams of fiber each day from a variety of plant foods.

4. Minimize processed foods, especially those containing refined

carbohydrates.

5. Eliminate products containing trans-fatty acids.

6. Rely on whole foods (such as nuts, seeds, and avocados) for most fat intake,

ensuring sufficient essential fatty acids. (For more on essential fatty acids,

see .)

7. Eat raw foods daily. Sprout foods more often.

8. If cooking, stick mainly to wet cooking methods, such as steaming and

stewing.

9. Flavor foods with immune-boosting herbs and spices, such as turmeric,

ginger, garlic, basil, oregano, rosemary, and coriander.

10. Make pure, clean water the beverage of choice. Other healthful beverages

include fresh vegetable juices and antioxidant-rich teas, such as green tea.

Eating nuts with a meal that includes high-carbohydrate foods (potatoes, pasta, rice, or bread) reduces

glycemic response—despite an increase in carbohydrate intake (nuts provide

small amounts of carbohydrate)—probably because nuts slow the flow of food

into the small intestine