Fight Colorectal Cancer
through a Healthy Diet
March is Colorectal Prevention Month. While not all cases of colorectal cancer are preventable, you can drastically reduce your risk with a healthy diet and lifestyle modifications. Here are a few tips you can implement to lower your risk:
- Include more fiber – Aim for at least 25 grams of fiber daily. Fiber-containing foods include fruits, vegetables, whole grains, beans/legumes, and nuts and seeds. Include at least three servings of vegetables and two servings of fruit daily.
- Limit processed foods, including red meats – Processed foods, in general, contain ingredients that have been refined, artificial flavors and colors, and are often preserved with chemicals. Instead, include more whole foods such as fruits, vegetables, whole grains and plant-based proteins like beans/legumes, nut butters, tofu, lentils, quinoa, and tempeh.
- Avoid sugary drinks – Sugary drinks like sodas, energy drinks, fruit juices, and sweetened coffees can contain a lot of added sugars. A diet high in sugar can have negative effects, including weight gain which increases your risk of cancer. Slowly cut back on sweetened beverages and include more naturally sweet foods, such as fruits, vegetables, and dairy products. Also try enhancing food with spices instead of sugar.
- Cut back on alcohol – Limit alcohol to one drink per day for women and two drinks per day for men. Although, it is best to avoid alcohol altogether.
If you are looking for guidance on diet and lifestyle modifications, or have more questions, please reach out to your NH+C Registered Dietitians at 507-646-1410.
