Cancer Risk Reduction Diet


Cancer Promoters – Choose Less Often

  • Red meats – beef, pork, and lamb
  • Fat – animal fat, saturated fat, trans fat
  • Alcohol – beer, wine, and hard liquor
  • Salt cured and smoked foods – bacon, ham, sausage, hot dog, lap mei, salted fish, BBQ meats, salted eggs, pickled vegetables, and luncheon meat


Cancer Protectors- Choose More Often

  • Fiber – whole grains (brown rice, whole wheat bread/crackers/noodles, bran cereal, and oatmeal), fruits, vegetables, and dried beans
  • Beta Carotene: Dark green leafy vegetables: spinach, broccoli, gailan, bok choy, and choy sum. Orange and yellow fruits and vegetables: cantaloupe, mango, papaya, peach, sweet potato, and carrots.
  • Vitamin C – grapefruit, orange, tangerine, strawberries, kiwi, green peppers, broccoli, and cabbage
  • Lycopene: Red fruits and vegetables: tomato, watermelon, and pink grapefruit
  • Anthocyanins: Blue or purple fruits and vegetables: blueberries, cabbage, eggplant, grapes, sweet potato
  • Cruciferous Vegetables – broccoli, cabbage, bok choy, cauliflower, and watercress
  • Others – tea (green and black), garlic, onions, scallions, soybeans, nuts and seeds, and unsaturated plant oils


Eat 5 or more servings of fruits and vegetables a day.
1 serving = 1 medium fruit
= 2 cups raw vegetables
= 1 cup cooked vegetables


Eat at least half of your grains as whole grains, preferably with 6 or more servings of whole grain products a day.
1 serving = ½ cup cooked brown rice/bran cereal
= 1 slice whole wheat bread



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