Cancer affects millions of people worldwide, and the number of cancer cases is on the rise. While there’s no guarantee that you won’t develop cancer, there are measures you can take to reduce your risk.

One way to reduce your risk of cancer is by adopting healthy eating habits. Here are some nutritional tips from Mothersblog’s nutritionist to help prevent cancer.

1. Include Fruits and Vegetables in Your Diet

Fruits and vegetables are packed with nutrients that are essential for your health. They contain vitamins, minerals, and phytochemicals, which are plant compounds that have anticancer properties.

Eating a diet rich in fruits and vegetables can help reduce your risk of certain types of cancer.

2. Choose Whole Grains Over Refined Grains

Whole grains are rich in fiber, which helps to promote bowel regularity and prevent colon cancer. Refined grains, on the other hand, are stripped of their fiber and other nutrients during processing, which makes them less nutritious.

Choose whole grains like brown rice, whole wheat bread, and quinoa over refined grains like white rice and white bread.

3. Cut Back on Red and Processed Meats

Red and processed meats have been linked to an increased risk of colon cancer. Processed meats like bacon, sausage, and hot dogs contain nitrates and nitrites, which can be converted to cancer-causing compounds in the body.

If you eat red meat, choose lean cuts and limit your intake.

4. Incorporate Lean Proteins Into Your Diet

Protein is an essential nutrient that your body needs to function properly. However, not all proteins are created equal. Choose lean proteins like fish, turkey, and chicken over fatty meats like beef.

Fish is also a good source of omega-3 fatty acids, which have been shown to have anticancer properties.

5. Avoid Sugary Drinks

Sugary drinks like soda and sports drinks are high in calories and sugar, which can contribute to weight gain and increase your risk of certain types of cancer like breast cancer.

Water is the best way to stay hydrated, but if you want something with flavor, try infusing your water with fresh fruit or herbs.

6. Limit Alcohol Consumption

Alcohol consumption has been linked to an increased risk of certain types of cancer like breast cancer. If you choose to drink alcohol, limit your intake to one drink per day for women and two drinks per day for men.

7. Stay Hydrated

Drinking enough water is essential for good health. Water helps keep your body hydrated, which is important for the proper functioning of your cells and organs. It also helps to flush out toxins from your body, which can reduce your risk of cancer.

8. Choose Healthy Fats

Fats are an essential nutrient that your body needs to function properly. However, not all fats are created equal. Choose healthy fats like olive oil, avocado, nuts, and seeds over fatty meats and processed foods.

9. Eat a Variety of Foods

Eating a variety of foods ensures that you’re getting all of the nutrients your body needs. It also helps to reduce your risk of certain types of cancer.

Try to eat a rainbow of colors every day by incorporating different types of fruits and vegetables into your diet.

10. Cook Your Food Properly

The way you cook your food can also affect your cancer risk. When meat is charred or burned, it can create carcinogenic compounds. To reduce your risk, cook your food at lower temperatures and avoid charring or burning your meat.