Anti-Cancer Eating Diet


Anti-Cancer Food Guidelines

                                                                                                           


Interested in some straight-forward guidelines for healthy eating?                                                       
Check here for a list of best choices including many brand names.  

ENJOY                                                                                                  

    •Mediterranean-type diet, Indian cuisine, Asian cuisine
    •Increased consumption of vegetables and fruit
    •Laughter, lightheartedness, serenity
    •Light and fresh air - get outside daily
    •Exercise 30 minutes, 6 times per week
    •Clean environment - limit use of pesticides, heavy cleaners

RESTRICT or AVOID
    • White flour products, white potatoes, and white rice
    • Saturated fats - high fat red meat, whole dairy products, butter
    • Products containing chemicals whenever possible
    • High fructose corn syrup, sugar, and sweets
    • Sweet processed beverages - soda, fruit drinks, sports drinks, etc.


Fruits and Vegetables (6 or more servings daily)


Most contaminated - use organic if possible: Apples, pears, peaches, nectarines, strawberries, cherries, raspberries, grapes, bell peppers, celery, green beans, potatoes, spinach, lettuce, cucumbers, squash, pumpkin.

Least contaminated: Bananas, oranges, tangerines, pineapple, grapefruit,melons, watermelons, plums kiwi, blueberries, mangoes, papaya.

Goals: variety, quantity, and deep rich color. The best are listed below.

    • Cruciferous family - beet greens, bok choy, broccoli, brussel sprouts, savoy cabbage, cabbage, cauliflower, colards, kale, red chicory, red cabbage, spinach, turnip greens, watercress
    • Garlic, onions, leeks, scallions
    • Boston lettuce, romaine lettusce
    • Red/ orange/ yellow bell peppers, tomatoes, jalapeno peppers
    • Sweet potatoes, turnips, beets, radishes
    • Carrots
    • Berries - blueberries, raspberries, blackberries, cranberries, and others
    • Pomegranate, any whole citrus, kiwi, mangoes


Protein (5 servings daily)


Try to minimize high fat, red, and processed meats. Focus on seafood and poultry.
    • Any fish with the exception of shark, marlin, tilefish, king-mackerel, swordfish due to toxins. Oily fish is best - salmon, tuna, sardines, herring, lake trout.
      Wild Alaskan salmon is the best!
    • Skinless poultry - turkey breast, chicken
    • Lean, nitrate-free deli meats or pre-packaged luncheon meat (turkey, ham, chicken, roast beef)
    • Lean beef - round steak, cubed steak, London broil, filets, flank steak, or extra-lean ground beef
    • Lean pork - tenderloin, loin chops, Canadian bacon
    • Wild game - venison, elk, quail, dove, etc.
    • Any shellfish - clams, shrimp, oysters, etc.
    • Beans or peas - black beans, kidney beans, navy beans, pinto beans, white beans, lentils and garbanzo beans
    • Eggs - look for omega 3 or DHA on label - Eggland's Best, Egg Sence, etc.

Dairy (2 servings daily)

Reduced fat, low fat or skim.
    • Organic cow's milk (skim or 1%) • Other types of milk - almond, hazelnut, oat, hemp, buttermilk
    • Non-fat or low-fat Greek yogurt - plain is best (Stonyfield Farms, Oikos, Fage, Brown Cow)
    • Fat skim or reduced-fat cheeses (made with 2% milk)
    • Low-fat cottage cheese, ricotta cheese
    • Organic butter - in limited amounts
    • Highly flavored cheese (in moderation) - parmesan, feta, goat

Nuts (1 serving daily)
   
    • Raw nuts are best - almonds, walnuts, pistachios, pine nuts, hazelnuts, pecans, peanuts
    • Nut butters - peanut, almond, sesame
    • Unsweetened coconut

Starches/ Carbohydrates (2 servings daily)

For weight and hormone balancing, carbohydrates (except for fruits and vegetables) should be kept to breakfast, lunch and afternoon snacks; no carbohydrates after 4:00 pm. 100% whole grain; intact grains (oats, brown rice, wheat berries, etc. ) and high fiber cereals have an edge over whole grain breads.

    • Whole oats - steel cut or "old-fashioned" best
    • Whole grains- barley, rye, wheat berries, whole wheat, bulgur, couscous, wheat germ, oat bran, quinoa, teff
    • Brown rice, wild rice, basmati (white or brown)
    • Whole wheat pita bread • Whole grain tortillas, flatbreads
    • Whole grain breads - whole wheat, sourdough, rye, pumpernickel, sprouted breads, (Ezekil, Alvarado Street)
    • Flatbreads - pita, chipati, etc.
    • Whole grain waffles - Kashi, Go Lean, etc.
    • Protein/ fiber-enriched pasta - Barilla plus

Oils

    • Extra-virgin olive oil
    • Canola oil - expeller-pressed best
    • Olive oil or canola oil-based pan sprays
    • Nut oils - walnut, sesame, etc.
    • Olives - green olives best
    • Flora sunflower or safflower oil, unprocessed - must be kept refrigerated

Beverages
   
    • Purified water - 1/2 your body weight (in lbs) in ounces.
    • Green, black or white tea - loose leaf, not powdered or bottled
    • Coffee - regular or decaf (water-processed only)
    • V8 or 100% vegetable or tomato juice (low sodium)
    • Pure cocoa powder for making hot chocolate
    • Herbal teas - chamomile, red rooibos, etc.

Salad Dressing Tips

Goal is to use healthy oil base like olive oil or canola oil - homemade is best, using extra virgin olive oil and vinegar or lemon juice. Others to try:
    • Annie's Naturals and Cindy's brand generally have a healthy oil base
    • Avoid full-fat (thicker) varieties - ranch, blue cheese, thousand island, etc.
    • Bottled olive oil or canola oil-based vinaigrettes are fine
    • Nothing fat free (too much sugar)
    • Light or reduced-fat brands of the thicker varieties are also acceptable but not as healthy as olive oil-based vinaigrettes

Recommended Snacks

    • Nuts and seeds and nut butters: peanuts, almonds, hazelnuts, walnuts
    • Fresh-cut veggies: carrots, celery, bell peppers, broccoli, cauliflower, cucumbers, radishes, sugar snap peas.
      Dip in hummus, bean dip, guacamole, salsa, or olive oil and vinegar
    • Fresh or frozen fruit
    • Soy nuts, dried wasabi peas
    • Wasa, Ak-mak, Kashi TLC or other 100% whole-grain crackers with cheese, peanut butter, almond butter, hummus, salsa,
      guacomole, sardines, smoked salmon
    • Stone-ground tortilla chips or baked chips dipped in hummus, salsa or guacamole (try "Foods Should Taste Good" brand)
    • Stacy's Mulitgrain Pita Chips
    • Low-fat plain yogurt - sweeten with agave or fruit-sweetened jam
    • Part-skim mozzarella or other reduced fat (2% milk) cheeses - try cheese sticks for convenience
    • Homemade fruit smoothies
    • Dried fruit (avoid if overweight, diabetic or insulin resistant)
    • Granola bars - Kashi TLC or Kashi rolls, trail mix, Power Bar Protein Plus or Triple Threat bars,
      Balance Gold Bars, Greens+ Protein Bars.
    • Hard-boiled omega 3 eggs
    • Dark Chocolate - 60% or more cocoa - in moderation!

Frozen Foods - can be just as nutritious as fresh!
    • Frozen veggies - avoid those with added butter or sauces
    • Frozen fruits - avoid those with added sugar
    • Frozen seafood
    • Frozen skinless poultry

Condiments/ Flavor Enhancers

    • Prepared hummus or other bean dips, salsa, artichoke or olive tampenade, brushetta, guacamole, pesto, sun-dried tomatoes
    • Balsamic vinegar and other vinegars (rice, white wine, etc.)
    • Salad dressings with healthy oil base (olive oil or canola oil)
    • Peanut butter or almond butter • 100% spreadable fruit (no jelly), jam only if seetened with fruit juice
      (Polenar All Fruit, Smucker's Simply Fruit)
    • Flax seed
    • Lemon or lime juice
    • Sauces - ketchup, light mayonnaise (canola-based is best), steak sauce, Worcestershire sauce, mustards, hot sauce,
      light teriyaki, tahini, horseradish, light soy sauce
    • Any herbs/ spices - fresh garlic, cinnamon, ginger, turmeric, etc. (Mrs. Dash products, Bragg's products)
    • Agave syrup, 100% maple syrup, honey (in moderation)

Recommended Cereal Brands

Recommend 100% whole grain, lots of fiber (5 or more grams per serving), minimal amounts of added sugar (ideally 10 grams or less per serving).

    • Quaker Oat Bran, Oat Squares or Old Fashioned Oats
    • Complete Oat Bran or Wheat Bran Flakes
    • All-Bran, All-Bran Extra Fiber, All-Bran Buds
    • Kashi Go Lean, Kashi Go Lean Crunch
    • Post Bran Flakes or Post 100% Bran
    • Nature's Path - all varieties
    • Health Valley Golden Flax
    • John McCann's Steel Cut Irish Oatmeal or Old-Fashioned Oats
    • Red Mill brand flours many whole grain varieties available

Canned Goods

Canned goods are generally inferior to fresh, but the following retain their goodness:

    • Olives, pickles, capers, water chestnuts
    • Roasted red pepper
    • Any form of tomato products
    • Canned broths, broth or tomato-based soups
    • Artichokes
    • Pumpkin
    • Beans
    • Fish/seafood - canned salmon (Red Sockeye), tuna (Chunk lite contains least mercury), sardines, oysters
    • Canned chicken
    • choose reduced-sodium varieties when available
    • Canned vegetables and fruit are a clear second to fresh or frozen, but are better than none at all