Your body runs on food. Foods affect how you feel, how your body operates and your risk for diseases like cancer.
No food or food group can prevent cancer and excluding specific foods won’t eliminate your risk. But eating meals rich in healthy foods like vegetables, whole grains, beans and fruit and following some basic guidelines can help you reduce your risk for cancer and several other chronic diseases.
Eat healthy foods
Pack every meal with healthy and nutritious foods by filling at least two-thirds of your plate withvegetables, whole grains, fruits and beans. Nuts and seeds are good too. The remaining third of your meal is meat, fish or animal products like cheese and eggs, or try plant-based proteins like tofu.
Healthy meals can be tasty and exciting, no matter what type of food you like to eat. Take your favorite dishes and see where you can add more whole grains, vegetables, fruits, nuts and seeds.
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Feed your body antioxidants
Whole grains, vegetables, fruits, beans, nuts and seeds are important for your body because they contain antioxidants. Antioxidants are compounds that protect plants from disease and when you eat these plant foods, you benefit too. They help repair your cells and remove toxins you may have absorbed during your daily life, including toxins from pollution, bacteria and viruses, and additives and preservatives in processed foods. They also have anti-inflammatory properties.
Antioxidants are sometimes called phytochemicals and are in every kind of vegetable and fruit, plus some herbs and spices too. The color of the vegetable or fruit signals the type of phytochemical it includes.
- Green and cruciferous vegetables like broccoli, cauliflower, kale, Brussels sprouts and arugula are high in vitamins A, C and K. They are also high in fiber, sulforaphane and folate.
- Bright red, orange and yellow foods like tomatoes, sweet potatoes, pumpkins, peppers and carrots are high in beta-carotene, lycopene, vitamins A and C, potassium and more.
- Dark purple foods like eggplants, berries, grapes, plums, beets, purple carrots and red cabbage contain a group of antioxidants called anthocyanins among other vitamins and minerals.
- White foods like mushrooms, garlic, cauliflower, onions and artichokes are high in anthoxanthins as well as other vitamins and minerals.
Fill up on fiber
Unprocessed vegetables, fruits, whole grains and beans also are the best source of fiber. Adding high fiber foods to your diet can help reduce your cancer risk. Here are all the benefits of fiber:
- Feeling full longer. Dietary fiber includes a form of carbohydrate that people can’t digest. The fiber slows the speed at which food and drink leave your stomach. So, you stay full longer after each meal or snack.
- Weight control. Many high-fiber foods are low-calorie and packed with nutrients. That’s good news, since maintaining a healthy weight is one of the most important factors in reducing your risk of cancer and other diseases.
- Lower cholesterol. Some fibers help prevent fat and cholesterol absorption, helping you lower your cholesterol over time.
- Stabilized blood sugar levels. Diabetic? Or at risk of becoming diabetic? Fiber can positively influence blood sugar levels by slowing how quickly sugar gets into your blood stream.
- Bowel management. Have digestive problems? Adding fiber to your diet can help protect your intestinal lining and make bowel movements easier or more frequent.
Include lean proteins
Eating more healthy foods does not mean you must be vegan or vegetarian. Meals that includes lean animal proteins like chicken and fish, as well as plant proteins, have been proven to reduce your risk for cancer.
Red meats like beef, pork and lamb can be included in moderation. Here are some guidelines for consuming red meat:
- Eat no more than 18 ounces of red meat per week. Each serving should be around three ounces, which is about the size of a regular deck of cards.
- Avoid burning or charring your meat because it creates compounds in the meat that have been linked to cancer. Use slow, low temperature cooking methods like baking or roasting. If you grill your meat, marinate it and finish off cooking in the oven or microwave.
Eat little, if any, processed meat like deli meats, hot dogs and bacon because they have been linked to colorectal cancer.
Follow the sugar stoplight
When it comes to sugar and artificial sweeteners, use the sugar stoplight to help balance how much you eat.
- Natural sugars are safe to eat. Any sugar that is naturally occurring in a food gets the green light. That includes sugar in fruit and starchy vegetables, as well as whole or minimally processed carbohydrates like brown rice and whole grain pasta. Sugar in dairy products like milk and cheese is OK, too.
- Added sugar should be eaten in moderation. Foods with added sugar get the yellow light. That includes the cane sugar in your yogurt, the honey or syrup in your granola bar, as well as the agave you might put in a drink. Added sugar can also appear in foods like bread and pasta sauce.
- Refined or processed sugar should be limited. Eat red light foods as little as you can because they contain a lot of processed sugar. One candy bar or piece of cake can contain around 30 grams of added sugar. Eating these foods regularly leads to weight gain and other problems. Sodas and sweetened beverages get the red light, too, even if they use artificial sweeteners.
Be aware of sugar spikes
All carbohydrates you eat are turned to sugar – it’s the main energy source for your body. But for some carbs, this process takes longer, which gives your body more time to deal with the sugar. This is why brown rice, whole wheat pasta and whole wheat bread are healthier for you. The extra fiber slows down digestion, helps you avoid a sugar spike and makes you feel full for longer. The refined white versions will strain your pancreas and likely make you want to eat more.
Simple swaps to avoid sugar spikes include switching from fruit juice to eating whole fruit or switching out sugary jelly for sugar-free peanut butter on your toast.
Limit alcohol
For cancer prevention, it’s best not to drink alcohol. Alcohol is a toxin and drinking any amount can damage your body and increase the risk for several cancers, including oral cancer, throat cancer, colorectal and esophageal cancers, as well as liver and breast cancers.
Alcohol also can change the balance in your gut microbiome, which supports your immune system and regulates inflammation.
While no alcohol is best, women who choose to drink should have no more than one drink a day, and men no more than two drinks a day.
Tips for moving toward a healthy diet
Start slowly – look for progress, not perfection.
Assess your current diet – how much comes from whole grains, veggies, fruits, nuts and seeds? How much comes from meat? How much is from whole foods? How much is processed foods?
You are more likely to stick with changes if they happen in small, simple steps rather than one giant change.
Choose a small first step that is realistic for you and one you can make successfully. Here some ideas:
- Increase the amount of fruits and vegetables you eat. This might be by increasing the percentage of produce on your plate at each meal or the number of servings per day.
- Eat the rainbow daily or weekly to add more color to your diet. If you aim to eat the rainbow, you will automatically increase the amount and variety of fruits and veggies in your diet.
- Snack on healthy foods, such as fruits, vegetables, nuts and seeds. Switching up snacks is a simple way to move toward healthy eating.
- Reduce intake of red and processed meats by choosing fish, seafood or poultry, or going meatless more often. There are many great plant-based protein options such as beans, lentils, peas and tofu. Eat them a few times per week.
- Choose whole grains or other whole food carbohydrates rather than processed carbohydrates at meals. Try spaghetti squash or veggie noodles instead of pasta. Switch to brown rice or quinoa instead of white rice.
- Eat salad as your meal. Top it off with nuts, seeds or beans as a protein source.
- Eat fruit for dessert.
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BMI Calculator
Body Mass Index (BMI) is a tool to help you determine if you are a healthy weight. Fill out the fields below to get your BMI.
| BMI | Classification |
|---|---|
| 18 or less | Underweight |
| 19 - 24 | Healthy |
| 25 - 29 | Overweight |
| 30+ | Obese |
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Portion sizes and your cancer risk
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A plant-based diet can reduce your cancer risk
Diet plays an important role in supporting your body during cancer treatment.
Yet there are many reasons why someone in cancer treatment may be interested in fasting, or periods of not eating. These reasons might include health goals or religious observation.
We spoke with MD Anderson nutrition experts to discuss what cancer patients need to know about fasting during treatment.
Is fasting safe for cancer patients?
Clinical dietitian Juhina Farooki says the question of whether fasting is safe for cancer patients needs to be answered on a case-by-case basis.
“Every patient is different, and what could be safe for one patient is not necessarily safe for the other patient,” she says.
One risk of fasting during cancer treatment is malnutrition, or a lack of nutrients. This can lead to weight loss, contribute to fatigue and slow the healing process.
Fasting can also make it challenging to get the nutrients you need if you’re dealing with side effects such as nausea, vomiting and loss of appetite.
Fasting during cancer treatment may also add stress to an already stressful time.
“A personalized and guided approach is necessary if you want to fast while you’re receiving cancer care,” says Meroë Morse, M.D., who works with patients in MD Anderson’s Integrative Medicine Center.
Morse and Farooki both stress that cancer patients who are fasting or want to fast should do so under the supervision of medical professionals. This will ensure they get adequate nutrition, maintain a healthy weight and avoid malnutrition.
What should cancer patients know about fasting for religious reasons?
Many religions incorporate some form of fasting. However, Gale Kennebrew, director of Spiritual Care and Education, notes that many religions allow exceptions from fasting if it impacts a person's health.
Kennebrew says an MD Anderson chaplain can help patients discuss any concerns about fasting during treatment with their religious leaders.
Even if you are advised to avoid fasting for religious purposes during cancer treatment, Kennebrew says there are alternatives to spiritual fasting.
“Concerned patients should consult with their religious or spiritual leaders for ways to observe the spiritual discipline of fasting during cancer treatment,” she says.
What should cancer patients know about intermittent fasting?
Intermittent fasting means only eating between certain hours of the day and fasting for the rest. It includes time-restricted eating.
Patients who practice intermittent fasting with proper guidance can see benefits, Farooki says. These benefits include blood sugar control, better mental clarity and more energy.
She explains that when you eat, your body releases insulin –a hormone made in the pancreas – to lower the amount of sugar in your blood.
“Periods of fasting will decrease the amount of insulin circulating in the bloodstream because it will not be needed as often,” she says. “It also lowers the risk of developing certain diseases like pre-diabetes.”
While Farooki says intermittent fasting may also support weight loss efforts, patients in cancer treatment should speak with their care team about their weight loss goals to determine the best way to proceed.
Morse says more definitive research on fasting and cancer treatments in humans is still needed.
“This is an area of great interest for patients and clinicians alike,” she says.
This is for good reason. Morse says time-restricted eating may help patients achieve better energy balance and body composition after cancer treatment.
Additionally, she says fasting correctly has been shown to reduce inflammation, enhance cellular repair and stabilize certain hormone levels, which can benefit metabolic health, recovery and longevity.
“Still, patients should consult with a registered dietitian before fasting to ensure that the plan they intend to follow will still support their body’s nutrient and energy needs,” she says.
No matter when you choose to eat, Farooki says it is important to ensure you’re meeting your nutritional needs.
“If the patient’s not eating well to begin with, intermittent fasting won't be the best option for them,” she says.
MD Anderson dietitians recommend eating meals rich in whole grains, vegetables, fruits, beans, nuts and seeds.
“The goal is for humans to get adequate calories, protein and fluids, regardless of when you eat. It doesn't have to be three times a day with snacks in between,” Farooki says.
Request an appointment at MD Anderson online or call 1-877-632-6789.
If you follow professional or collegiate sports, you’ve probably heard at least a few athletes say they needed a B12 injection to boost their energy levels.
You may have also heard claims that B vitamins can reduce anxiety, nausea, insomnia, depression, or other conditions that cancer patients commonly experience as side effects of treatment.
But how many different kinds of B vitamins are there, and how do our bodies use them? Are B vitamin supplements safe for cancer patients to take during treatment?
We went to clinical dietitian Juhina Farooki for answers to these questions and more.
What are B vitamins, and how do our bodies use them?
B vitamins are naturally occurring micronutrients that help our bodies convert carbohydrates, fats and protein into glucose, a simple sugar that the body uses for fuel. They’re sometimes called “anti-stress vitamins,” because they boost the body’s immune system during times of strain.
B vitamins play a key role in the nervous system, too, as they’re needed for good brain function. They also help keep the liver, skin, hair, and eyes healthy.
Do our bodies produce B vitamins themselves or must we get them from our diet?
B vitamins occur naturally in a variety of plant- and animal-based foods, but they can also be taken as a nutritional supplement. Some B vitamins are added to “fortified” foods, too, such as enriched flour, pastas, breads, and breakfast cereals.
Are there different types of B vitamins?
Yes. Most are known by their “B name” as well as another title.
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate)
- B12 (cobalamin)
What’s the difference between vitamin B and a vitamin B complex?
Any of the eight different B vitamins can be taken individually, or you can take all or most of them in a variety of combinations. Any given combination of B vitamins in a pill or liquid form is known as a B vitamin complex.
How would you know if you have a vitamin B deficiency?
Most people who are healthy, well-nourished and eating well-balanced meals don’t need a vitamin B supplement. But we might do a blood test if someone is showing any of the following symptoms:
- chronic constipation
- confusion
- fatigue
- loss of appetite
- numbness
- weakness
- weight loss
Can you overdose on vitamin B?
It’s possible, but not very likely.
Vitamins come in two different categories: fat-soluble and water-soluble.
- Fat-soluble vitamins are stored in our bodies, so getting too much of them can be dangerous.
- Water-soluble vitamins are circulated in the bloodstream, so any excess is removed by our kidneys and secreted in our urine.
Only the vitamins A, D, E and K are fat-soluble. All the rest are water-soluble. So, while there are upper limits that people should stay below for B vitamins, it’s pretty unusual for anyone to reach them.
Is it safe for cancer patients undergoing treatment to take a vitamin B supplement?
That depends on each person’s particular situation.
Ideally, we’d like for patients to obtain all the B vitamins they need from the foods they eat. But if someone has a history of bariatric surgery, for instance, then thiamin and B12 injections might be beneficial.
This is because B12 is absorbed in the latter part of the small intestine, but the process requires hydrochloric acid from the stomach. Thiamine is absorbed in the small intestine, but often with gastric surgeries, part of the small intestine is bypassed, leading to a potential deficiency.
If someone is not eating enough due to appetite changes, nausea or vomiting, then they might need a supplement.
But some types of B vitamins can be unsafe for certain patients to take, either because they reduce the effectiveness of particular cancer treatments or because they can interact adversely with certain medications. That’s why it’s super important to check with your doctor before taking any kind of nutritional supplement.
Request an appointment at MD Anderson online or by calling 1-877-632-6789.
An apple a day may keep the doctor away, but does the saying also apply to a serving of apple cider vinegar?
Social media influencers and celebrities have been touting claims that apple cider vinegar, a liquid made by fermenting apples, can help withweight loss efforts, lower sugar cravings and reduce bloating.
But is apple cider vinegar as good for you as these claims make it sound?
We spoke with wellness dietitian Lindsey Wohlford to learn more.
What is in apple cider vinegar?
If you look at the ingredient label on apple cider vinegar, you will likely see one, or maybe two, ingredients: apple cider vinegar and water.
But within apple cider vinegar, there are many components.
“Apple cider vinegar contains water, acetic acid, carbohydrates, potassium, probiotics and polyphenols. It also contains negligible amounts of micronutrients,” Wohlford says.
Here’s how she says some of the components in apple cider vinegar can impact the body.
- Acetic acidcan help kill harmful bacteria.
- Probioticsboost the healthy bacteria in ourmicrobiome.
- Polyphenolsare an antioxidant that can reduce cellular damage by free radicals.
What are the benefits of drinking apple cider vinegar?
Apple cider vinegar is the subject of many health claims that sound almost too good to be true. But are they?
“Unfortunately, most of these are false or we do not have enough research to say with certainty they are beneficial,” Wohlford says.
However, that doesn’t mean apple cider vinegar doesn’t haveanyscience-backed benefits. Wohlford says research suggests apple cider vinegar may:
- support healthy blood glucose levels
- lower cholesterol levels
- support a healthy microbiome due to the probiotics it contains
Are there any risks of drinking apple cider vinegar?
Apple cider vinegar is acidic, so it’s important to dilute it before drinking it. You can dilute it by mixing it with water or another liquid.
Wohlford says drinking apple cider vinegar regularly or without diluting it can cause side effects such as:
- erosion of tooth enamel
- damage to the lining of the esophagus
- upset stomach
Apple cider vinegar can also change how certain medications affect your body, Wohlford says. She recommends speaking with your doctor before adding apple cider vinegar to your diet.
Additionally, if you are incancer treatment, ask your doctor if it is safe for you to drink apple cider vinegar. “Always talk with your doctor and care team before starting any supplement,” Wohlford says.
How should I consume apple cider vinegar?
Now that we know the benefits and risks of apple cider vinegar, let’s talk about how to incorporate it into your diet.
“Aside from the noted risks, apple cider vinegar is considered safe for consumption in small amounts,” Wohlford says.
If you choose to consume apple cider vinegar, here's how Wohlford suggests doing so safely.
Use apple cider vinegar in cooking
Looking for ways to add apple cider vinegar into your recipes? Wohlford suggests it can be used in:
- salad dressings
- sauces
- marinades
- pickling
Dilute apple cider vinegar in beverages
If you choose to drink apple cider vinegar, be sure it is diluted in another liquid. Wohlford recommends mixing no more than a tablespoon of apple cider vinegar into an 8-ounce serving of water, tea or another liquid. Don’t drink more than one serving a day.
Are there other ways to get the benefits of apple cider vinegar?
Don’t love the taste of apple cider vinegar? Prefer to wait for more conclusive research on apple cider vinegar’s health impacts?
Fortunately, there are other ways to get the same benefits apple cider vinegar may offer. Eating healthy, whole foods can provide the body with antioxidants, benefit digestive health, support weight loss efforts, aid in diabetes management and help to reduce cholesterol levels, Wohlford says.
For example, at mealtime, aim to fill two-thirds of your plate with whole grains, vegetables, fruits, beans, nuts and seeds. The remaining one-third can be lean animal protein or plant-based protein.
“Eating a healthy whole food, plant-based diet offers an evidenced-based way to gain all the benefits of using apple cider vinegar,” Wohlford says.
Request an appointment atMD Andersononlineor call1-877-632-6789.
