How to Cancer-Proof Your Diet

Be a flexitarian. For starters, cut out the bacon, salami, hot dogs and other processed meats from your diet. (The American Institute for Cancer Research recommends no more than 28 ounces of red meat a week). Imitate the Japanese, who use meat as a “condiment” in their soup, says Hodgkin’s survivor and nutritionist Mary Beth.

Get nutrients from foods, not supplements. A few studies have indicated that supplements could do more harm than good, so use food as oru main nutrient delivery system. After all, one orange has more than 1,000 phytochemicals, says dietitian of MD Anderson Cancer Center.

Fill at least half your plate with fruits and vegetables. Follow the lead of Harvard doctor and breast cancer survivor Julie Silver and teach your kids to double-down on fruits and veggies. Silver recalls her high school son’s school paper in which he wrote, “My mom sets the table with forks, knives, spoons and carrots”.

Don’t drink so much. Alcohol has been linked to increased risk of breast, liver and esophageal cancers. Doctors advise men to consume no more than two drinks a day and women no more than one. Even less than one daily drink has been shown to increase a woman’s risk of breast cancer.

Make monochromatic meals your enemy. Lycopene-rich watermelon, carrots, red peppers and tomatoes (especially cooked) appear to reduce the risk of some cancers, while antioxidants found in onions, apples, raspberries, red grapes and Brazil nuts protect against free radicals. The anti-inflammatory properties of garlic and turmeric could also offer protection. “We’re talking about tasty food that’s really flavorful, really colorful and so good for you it could prevent many different illnesses.