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What to Eat in a Day to Reduce Your Risk of Cancer

A number of claims have been said with regards to cancer-fighting food. But truth be told no food can work its magic if consumed alone. So, how can someone actually lower their risk for getting cancer? A cancer defense diet should include a list of healthy food combinations - particularly those of red, purple and blue hues, and anti-inflammatory food. However serving sizes as well as cooking methods should be kept in mind. So, what would a day of healthy eating (breakfast, lunch, dinner, snacks and drinks) look like if someone were to follow a cancer defense diet? Below is a recommendation:
 
 
Breakfast
food for cancer

Opt for scrambled eggs with diced red or orange vegetables (tomatoes, carrots or bell peppers) and chopped dark greens (spinach or broccoli). Have this alongside a fruit such as grapefruit, cantaloupe or blackberries. 

Alternative option: Oatmeal with fresh in-season fruit. If available use cranberries or nectarines and pair with nuts - ideally walnuts or sliced almonds.

Tip: To increase the absorption of carotenoid compounds found in red and orange vegetables as well as dark greens, add a healthy fat to the mix. A teaspoon of olive oil or a tablespoon of shredded cheese will do. 

Lunch
food for cancer

For a healthy lunch opt for a fish taco in a corn tortilla with grilled low-mercury fish - try trout or cod. Serve with a crunchy peanut slaw with some cabbage or bok choy, snow peas and green onions. Serve alongside a portion of fruit - orange, watermelon or blueberries. 

Tip: Increase your phytochemical variety by using purple cabbage - a good source of antioxidants. 

 
Dinner
food for cancer

Opt for a light dinner such as lentil soup with onions, celery, carrots, tomatoes, dark greens (spinach or kale), black pepper and various spices, plus a side of fruit.

Tip: Be sure to sprinkle some pepper - it contains a compound called piperine which may help increase the bioavailability of the cartenoids in veggies. 
 

Snacks
food for cancer
Add more good food into your diet by snacking on any of the following:
• Walnuts + plums
• Red bell pepper + hummus
• Pears + nut or seed butter
• Cucumber slices + salmon
• Plain yogurt + berries
• Small salad with greens, beans, and some good fat from avocado, nuts, or olive oil.
Drinks
food for cancer
Throughout the day sip on tea and coffee, both of which have been shown to have anti-cancer properties, thanks to their antioxidant levels. Just be sure not to load up your tea or coffee with sugar or creamers, both of which may increase your risk for cancer if consumed in excess. 
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Related Topics: health , food , diet , lifestyle , cancer , healthy eating
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