Cancer survivors frequently want to take charge of their own health, focus on wellness and avoid unhealthy habits such as fast food and a sedentary lifestyle. Research is still underway on what kinds of food and diets are best for cancer survivors. Studies indicate that red meat promote inflammation in human tissue that may stimulate the growth of cancer tumors. Plant-based foods contain a wealth of antioxidants including beta-carotene, lycopene and vitamins including A, C, E, and K. Phytochemicals, also found in fruits, vegetables, legumes and grains, are compounds that may reduce the action of carcinogens (cancer-causing substances) and help healthy cells block cancer development.

Whether you want to gain, lose, or maintain weight, experts, including the American Cancer Society recommend these guidelines for a healthy diet:

• Eat a minimum of five servings of fruits and vegetables a day. A serving can be a cup of dark leafy greens or berries, a medium fruit, or a half cup of other colorful choices.
• Eat whole grain foods –and read the ingredients on packaging. Opt for high-fiber breads and cereals, including brown rice, barley, bulgur, and oats; avoid refined foods and those high in sugar, such as donuts and white bread, and processed cereals.
• Choose lean protein. Stick to fish, poultry, and tofu, limiting red meat and processed meats.
• Keep dairy low fat. Select skim milk, low-fat yogurt, and reduced-fat cheeses. Try nut milks like almond, coconut and cashew as substitutes for dairy.
• Aim for a variety of foods. Create a balanced plate that is one-half cooked or raw vegetables, one-fourth lean protein (chicken, fish, lean meat, or dairy) and one-fourth whole grains.
• Eat fatty fish, such as salmon, sardines, and canned tuna at least twice a week. The fats in these fish are the “good” heart-healthy omega-3 fats; other sources of these fats include walnuts, canola oil, and flaxseeds.
• Limit alcohol consumption. Alcohol has been linked to cancer risk. Men should have no more than two drinks a day; women should have no more than one drink.
• Eat foods high in vitamin D. These include salmon, sardines, fortified orange juice, milk, and fortified cereal. Research suggests that vitamin D, which also comes from sun exposure, prevents cancer and may decrease the risk of recurrence and improve survival.
• Food – not supplements – are the best source of vitamins and minerals. There is no evidence that dietary supplements provide the same anti-cancer benefits as fruits and vegetables, and some high-dose supplements may actually increase cancer risk.
• Be “mindful” when eating. Research suggests that we tend to eat more calories and food with fewer nutrients when we are watching TV, driving, or doing other activities.