Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
The most important diet change is one that will last a long time and one that becomes a habit. Smaller, incremental changes in diets are typically more sustainable than drastic diet changes that only last a few months.
What we eat and drink can impact our health in a big way. In fact, getting to and staying at a healthy weight, eating a balanced diet, and avoiding or limiting alcohol are 3 of the best ways to help reduce our cancer risk. No matter how important it is to eat healthier, making big changes to your diet can be daunting. That is why experts recommend making changes that are realistic for you to pursue.
There are some simple ways to significantly increase the amount of nutrition and cancer-fighting properties within your food choices. Some of the best ways to start are to add more fruits and vegetables, substitute plant foods for animal proteins, and plan to eat well with intention.
Instead of focusing on foods to avoid or limit, think about what you can add. Eating more fruits and vegetables will make your diet more nutritious and balanced. If we focus on foods our body needs, the obvious answer is fruits and vegetables. A goal to work towards is 4-5 cups per day combined. The best part about this small change is that you can decide how much and which ones. You can first add just one more fruit or vegetable of your choice. If it is one of your favorites, chances are that you will want to eat it daily. If you never eat leafy greens, but now think it is a good time, adding one choice will bring you one step closer to your goal.
If red or processed meats are usual staples in your diet, try replacing them with beans or lentils instead. Red meats (beef, pork, lamb) and processed meats (lunch meats, bacon, sausage, hot dogs) have been shown to increase the risk of colorectal, esophagus, mouth, and throat cancers. Experts recommend limiting or avoiding these meats. Using beans and lentils in their place is another example of focusing on what to add rather than what you’re missing. While meat has a lot of protein, they have very little fiber. Getting adequate amounts of fiber can help keep your heart and digestive system healthy. Fiber can also help lower the risk of diabetes and certain cancers. Great substitutes for meat are beans, peas, and lentils. Let your culinary imagination run wild by trying homemade black bean burgers, a lentil sauce for whole wheat pastas, or stuffing tacos with pinto beans.
Not having enough time can feel like the biggest barrier to eating well. At the end of a long day, it’s easier to reach convenient options like fast food, takeout, or pre-prepared meals. But these foods are often higher in calories, sodium, sugar, and fat. There are many tips for saving time when prepping meals and snacks. When you cook a healthy meal, double up on the recipe so you have leftovers. After grocery shopping, wash and chop fruits and vegetables right away so they are ready to eat throughout the week. Stock up on frozen fruits and vegetables to add to smoothies and other recipes. Choose healthy snacks like unsalted nuts, nut butters, hummus, fresh fruit, and cut vegetables. Keep a supply of snacks in your line of sight that are packed with flavor but lower in sodium, fat, and calories.
Nutrition doesn’t have to be overwhelming or restrictive. By making small, sustainable changes in your daily habits, you can achieve a healthier, more balanced life. Whether it’s starting your day with a balanced breakfast, choosing whole foods over processed ones, or drinking more water, these small steps can add up to big results over time. Remember, it’s not about perfection, but about making better choices for your body and mind.