1. Fill Your Plate with Fruits, Veggies and Whole Grains
Nutrition experts say that eating at least five servings of produce daily could decrease overall cancer risk by up to 20 per cent. A serving is a half-cup (125 milligrams) of cooked veggies, one cup (250 milligrams) of raw veggies, chopped fruit or a medium-sized piece of whole fruit. Fiber, minerals, vitamins and plant chemicals in these foods may help prevent the development and growth of various cancers.
Reserve two-thirds of your plate for produce, grains and beans, and one third or less for animal proteins. To get as many beneficial plant chemicals as possible, aim for a rainbow of colours – red tomatoes, orange squash, blueberries, etc. When eating canned veggies like beans, rinse thoroughly to remove sodium.