How to build a cancer-fighting meal

Wondering how to plan your meals with cancer prevention in mind? Eating to fight cancer or to prevent its recurrence in the body begins with the quality of your foods and starting with the basics.

To fight or to prevent cancer and to keep the immune system strong, we need to reduce our environmental exposure to pesticides and we can do this in part by choosing organically grown foods or eating more local, non-sprayed foods.

Foods that help prevent cancer also help reduce chronic inflammation. An anti-inflammatory diet also can help you avoid diabetes, heart disease and Alzheimer’s.

So how do we go about building a cancer-fighting meal that is tasty and satisfying?

Start with the basics

-Choose quality food, not processed and in their whole form. These will provide you with key nutrients to support your digestive system.

-Base your meal around a main vegetable or a whole grain, rather than an animal

-Can you fill your plate with at least two-thirds of plant foods (vegetables, grains, seeds and fruit)?

-Focus on flavor and textures of food

-Choose a balance for yourself between fresh raw foods and cooked foods (especially during the colder winter months). You can build your plate with a combination of both.

Choose plant-based meals more often

-Plant foods (vegetables, fruit) are the only foods that contain anti-inflammatory phytonutrients, are high in antioxidants and provide fiber your body needs to stay cancer-free. These nutrients also support a healthy digestive system.

-Quinoa, barley, buckwheat and wild rice are great sources of whole grains and offer fiber, protein, B vitamins and potassium (helps to keep the body alkaline – cancer cannot thrive in an alkaline body)

-Fill one-half of your plate with non-starchy vegetables such as steamed or fresh greens, orange and yellow vegetables, etc. and include fresh fruit of all colors.

-Make one-quarter of your plate whole grains or starchy vegetables, like sweet potatoes or peas.

Eat the good fats

-Omega-3 fatty acids can help protect your body from chronic inflammation and cancer growth.

-Sources of omega-3 fatty acids include wild pacific salmon, sustainably grown halibut, flaxseeds, chia seeds, walnuts, pecans, avocado and olive oil.

Choose quality protein

-Aim to replace animal proteins more frequently with plant proteins, such as beans and lentils.

-Choose leaner meat protein such as skinless chicken, turkey and fish.

-Always choose soy products that have been cultured, fermented, organically grown and are non-genetically modified. Read labels to ensure quality.

-Choose meat, milk, cheese and eggs from pasture-raised and hormone-free animals.

Consider fermented foods

-Fermented foods such as yogurt, sauerkraut and miso contain probiotics that help reduce inflammation.

-Try to eat at least one small serving of a fermented food each day.

-Choose low-fat, plain organic greek yogurt.

-Try fermented vegetables, such as sauerkraut and kimchi, with a sandwich or salad.

-Enjoy a cup of miso soup or kombucha tea.

Remember that everyone’s cancer is unique and nutritional needs vary. There isn’t one diet for every body; beware of fads in the media. Listen to your bodies’ needs and have fun experimenting with different types of food.

Cancer-Fighting Rice Bowl

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Start with a whole grain such as brown rice and layer on your favorite vegetables (steamed or raw). Add a source of protein (fermented soy such as marinated tempeh cubes) and top with fresh cilantro, parsley and/or fresh broccoli sprouts. Drizzle with olive oil, flaxseed oil (or combo of olive and flaxseed oil) or add a dollop of hummus.

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Ingredients:

1 cup cooked brown rice (as the base)

Add your vegetables on top of the base (choose two or three options – some cooked and some raw, here are some ideas for you):

• Shredded Cabbage (fresh or steamed) and/or Carrots

• Beets

• Steamed kale, collard greens, wilted spinach

• Diced tomatoes

• Chopped green onions

• Sliced Mushrooms

• Broccoli, cauliflower (lightly steamed to break down the fibers for easier digestion)

Add extra flavor with a tablespoon of Hummus (chickpeas, tahini, lemon juice — tahini is ground sesame seeds which are high in calcium)

Add a source of protein.

If you are feeling adventurous, top with sprouts such as broccoli or alfalfa sprouts. These are a source of water and enzymes to help with digestion.

Enjoy experimenting with your rice bowl and building your cancer fighting meal.

As a nutrition consultant and cancer coach, Jill specializes in supporting people with cancer to get clarity on what they should be eating during treatment and to avoid recurrence. She also works with men and women who need clarity on what they should be eating when placed on an elimination diet, gluten-free or dairy-free diet as per their medical doctor, naturopathic doctor, pharmacist or chiropractor. Connect with Jill on her website at JillHaverstockNutrition.com or by phone at 902-414-5599. Let nutrition be part of your recovery.