Effective Plant-Based Diet Strategies for Cancer Prevention

[Music] a plant-based diet is one of the strongest nutritional recommendations

for cancer prevention how does your diet stack up the recommendation is for 5 to nine servings of fruits and vegetables

every day lots of whole grains and dried beans all of these give us the phytonutrients and fiber that we need

for cancer prevention let me show you how easy this can be for breakfast we have some whole

grain oats sprinkled with cinnamon drizzled with honey and add a little bit of walnuts for

those omega-3 fatty acids and protein pair that with some lowfat or non-dairy milk and some beautiful berries for that

extra boost of color another meal idea for breakfast would be whole grain toast with lowfat cheese add that spinach to

get that vegetable in there and top that with an egg always add the fruit and here are some lunch ideas here we have

some whole wheat PE bread pair that with with some hummus and some some tabuli this tabuli can be made with bulgar

wheat or quinoa to make it gluten-free here we have added parsley that added parsley is a good phytonutrient a good

cancer fighter pair that with a lot of colorful vegetables and a piece of fresh fruit and you're good to go here is

another lunch idea we have a a sweet potato chili um you can make your own soup make sure that you add plenty of

vegetables and dried beans black beans pintos chickpeas all can be added even to a

canned soup to boost up the nutritional value add in that salad and some whole grain crackers and you've got a lunch to

carry you the rest of the day and here is a quick and easy dinner idea here we have um some salmon that I've baked some

lots of good vegetables again broccoli all that good color color means biut nutrients color means cancer prevention

here we have some whole grain brown rice and quinoa pair it with some watermelon for dessert and if you want a salad and

whole grain crackers or a whole grain roll on the side a second dinner option would be keep it simple with a salad you

can add some chickpeas to add that extra boost of fiber and nutrition and you can also add the salmon to the

salad as you could see in all of our sample meals that vegetables and whole grains and beans filled up most of our

plate that should truly fill up 2third of your plate a meat portion should be small about the size of a deck of cards

or be used more as a garnish red meat can increase the incidence of cancer as well limit red

meat to 18 Oz per week or limiting things such as bacon because of the nitrates all of these wonderful

vegetables can be great on the grill when you're grilling meat prepare it in the house by partially

cooking it and then when you grill keep it on the grill for a shorter period of time make sure all the fat is trimmed

off of the meat by following those tips that reduces the amount of carcinogens that are being produced when it's cooked

at such high heat let's talk about what we drink alcohol is so prevalent in our society alcohol has been negatively

associated with cancer risk it's the recommendation if you're a woman to limit your alcohol intake to one serving

a day or a man two servings a day sugary drinks are also so prevalent in our society what are some of the other

options that we can drink water infused with slices of lemon limes strawberries or Melon chilled herbal teas over ice

Selzer water with just a splash of juice um these are all tips that you can do to prevent cancer thank you for joining me

here today I hope that this information has been help f for more information about the services at the con health

cancer center go to conehealth.com cancer I'm Laura job [Music]