Eat smart

The food we choose has a direct impact on our long-term health, including the risk of developing cancer. While no single food can prevent cancer, scientific research shows that certain dietary patterns can significantly reduce risk.

A smart, balanced diet supports the immune system, regulates metabolism, reduces inflammation, and improves the body’s natural ability to detoxify and repair itself.

Here’s how to build a cancer-preventive diet throughout the day:

Morning

Nutritional focus:

• Slow-release energy (complex carbs)
• Moderate protein
• Fiber and antioxidants

Why it matters:
A nutritious breakfast helps regulate blood sugar, keeps you energized, and sets the tone for healthy choices throughout the day.

Good choices include:

• Whole grain cereals (like oats or whole grain toast)
• Fresh fruits (berries, apples, oranges)
• Plant-based milk or low-fat dairy
• Nuts and seeds (like chia, flax, or almonds)
• Green or herbal tea instead of sugary drinks

Midday

Nutritional focus:

• Lean proteins
• Healthy fats
• Plenty of vegetables
• Complex carbohydrates

Why it matters:
Lunch is a key moment to provide lasting energy, reduce inflammation, and keep metabolism stable.

Good choices include:

• Legumes (lentils, chickpeas, black beans)
• Whole grains (quinoa, brown rice, barley)
• Leafy greens and cruciferous vegetables (spinach, kale, broccoli)
• Olive oil or avocado for healthy fats
• Grilled fish or tofu as protein sources

Afternoon

Nutritional focus:

• Fiber
• Light protein
• Hydration

Why it matters:
A small, smart snack can help you avoid energy crashes and reduce cravings for unhealthy options later.

Good choices include:

• Raw vegetables (carrots, celery, cucumber) with hummus
• A handful of unsalted nuts
• Fresh fruit or dried fruit (in moderation)
• Herbal teas or water with lemon

Evening

Nutritional focus:

• Light, digestible proteins
• Antioxidants
• Limited refined carbs and saturated fats

Why it matters:
Dinner should be satisfying but not heavy. Eating light at night supports better sleep and digestion.

Good choices include:

• Steamed or roasted vegetables
• Grilled fish, legumes, or small portions of white meat
• Sweet potatoes or whole grains in moderation
• A small salad with olive oil and vinegar

 General Tips

• Eat plant-based as often as possible
• Keep processed foods to a minimum
• Drink plenty of water
• Choose organic and seasonal when available
• Limit alcohol and avoid smoking (even occasionally)