* Choose brightly colored vegetables and fruits, preferably organic. Phytonutrients which lower cancer risk are often color pigments. Berries, melons, winter squashes, sweet potatoes, leafy greens, and tomatoes are good choices. The white flesh of fruits and vegetables, such as apples, bananas, and white potatoes, does not have much phytonutrient content.
* Meet your protein needs with plant foods. The Recommended Daily Allowance of protein is only about 2 ounces per day. Foods with animal proteins almost always contain growth hormones (some added, but most naturally there), which have been linked to many kinds of cancer.
* It’s best to get your iron from plant foods. Getting iron from animal foods can lead to excessive levels of iron in the blood, which can raise cancer risk.
*Seek calcium from plant foods. Leafy green vegetables, almonds, and sesame seeds are good sources of calcium. Milks made from plants (rice, almond, oat, etc.) are often fortified with calcium and vitamin D, and do not contain growth hormones.
* Adequate fiber in the diet is important to reduce risk of cancer. Fiber is only found in plant foods; animal products contain no fiber. For fiber to be effective it must be attached to the carbohydrate molecules, so it’s best to eat whole, unrefined plant foods, not foods with “added fiber.”
Examples of delicious anti-cancer meals:
* Diced honeydew or cantaloupe with blueberries or raspberries
* Hot or cold whole-grain cereal with almond, rice, or oat milk
* Large colorful salad with walnuts or sunflower seeds
* Veggie burger on whole grain bun
* Stir-fry with broccoli, carrots, mushrooms and beans, over brown rice
* Bean burrito with non-dairy cheese