Eating well

Reducing your cancer risk and maintaining a healthy weight isn’t the only benefit of eating well. It can also support your immune system, improve your concentration levels and mental health, boost energy, and reduce risk of other conditions such as heart disease and diabetes.

Cancer Council Queensland recommends following Australian Dietary Guidelines and choosing a diet that is mostly made up of healthy foods every day.

Foods that the Australian Dietary Guidelines recommend adults eating more of as part of your healthy eating plan include:

• Vegetables and legumes/beans
• Fruits
• Wholegrain foods
• Mostly reduced fat milk, yoghurt, cheese and/or their alternatives
• Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans

Foods that the Australian Dietary Guidelines recommend eating less of include:

• Food and drinks high in saturated fat, added salt, added sugars, and alcohol (such as fried foods, most take-away foods, cakes and biscuits, chocolate and confectionary and sugar-sweetened drinks).

Healthy eating doesn’t have to be complicated. By adopting small, consistent habits, you can create a strong foundation for nourishing your body and reducing your cancer risk. Here are some simple tips to get started:

• If you’re short on time, use pre-cut meat or veggies (frozen ones are a great option) to save on preparation and cooking.
• Look for quick, healthy recipes in cookbooks, websites, or blogs to make meals easier.
• Create a meal plan and grocery list to help avoid impulse buys at the supermarket.
• Avoid the confectionary and processed food aisles when shopping.
• Make extra when cooking so you have leftovers the next day.
• Offer healthy options at social events and keep an eye on portion sizes of foods high in saturated fat, added salt and added sugars.
• Have fruit and vegetables, unsalted nuts, or yoghurt available to snack on throughout the day.

While there are no single foods that prevent cancer, some foods may help reduce your risk. Fruits and vegetables, wholegrains and other foods high in fibre are known to be foods that protect against cancer, specifically bowel cancer.

Australian Dietary Guidelines recommend eating two serves of fruit and five serves of vegetables each day.

1 serve of vegetables =

• ½ cup of cooked vegetables
• 1 cup of leafy greens or raw vegetables
• ½ cup of legumes (such as lentils or chickpeas)

1 serve of fruit =

• 2 pieces of small-sized fruit (such as an apricot or kiwi)
• 1 piece of medium-sized fruit (such as an apple, banana or orange)
• 1 cup of fruit salad or canned fruit pieces

Boosting your intake of wholegrains and fibre (which you get from fruits, vegetables and nuts) can also help lower risk of bowel cancer. Most Australian adults should im for four to six servings of wholegrain foods each day.

1 serve of grains =

• 1 slice of bread
• ½ cup of cooked rice, pasta, noodles or porridge
• ⅔ cup wheat cereal flakes
• ¼ cup muesli

Research shows eating red meat – especially processed meats – is linked to an increased risk of bowel cancer. Although red meat is an important source of iron, zinc, vitamin B12 and protein, it’s best to limit your intake to three to four servings per week (or 455 grams). Ideally, processed meats such as salami, Frankfurt’s, bacon, ham and sausages should be avoided as excess consumption increases the risk of bowel cancer.

Instead, opt for proteins such as fish (100g), lean chicken (80g), and small amounts of lean red meat (around 65g), or meat alternatives such as legumes or tofu (170g).