What should I drink?
Make water your drink of choice. Other healthy options include:
- Plain lower fat milk and fortified plant-based beverages such as fortified soy beverage
- Unsweetened coffee and tea
Is there anything I should avoid or limit?
Avoid alcohol
It’s best to avoid alcohol. Alcohol increases the risk of at least 6 types of cancer, including breast and colorectal. If you drink, consider limiting your alcohol intake to one or two standard drinks per week as a lower risk option. A standard drink is:
- A bottle of beer or cider (12 oz., 341 ml, 5% alcohol)
- A glass of wine (5 oz., 142 ml, 12% alcohol)
- A shot glass of spirits (1.5 oz., 43 ml, 40% alcohol)
Avoid processed meat
Eating processed meat increases the risk of colorectal cancer. It’s best to avoid processed meat such as ham, salami, pepperoni, corned beef, sliced deli meats, bacon and sausages.
If you eat processed meat, enjoy an occasional serving like ham at a holiday dinner or a hot dog at a hockey game.
Limit red meat
Eating red meat can increase the risk of colorectal cancer. Limit your intake of red meat to no more than 350 to 500g of cooked meat each week. This looks like 4-6 decks of cards. Examples include:
- Beef, pork, lamb, goat and wild game
Limit highly processed foods
Highly processed foods are often high in calories and low in nutrients. Eating these foods regularly may lead to a higher amount of body fat, which increases the risk for 13 types of cancer. Many highly processed foods also have a lot of sodium, sugar or saturated fat which can raise your risk of other chronic diseases. Examples of these foods include:
- Sugary drinks, like soft drinks and fruit juice
- Fast foods, like burgers and French fries
- Frozen entrees, like pizza and pasta dishes
- Bakery products, like muffins and donuts
- Sweet and salty snacks, like chips, candy and chocolate
If you eat these foods, eat them less often and in smaller amounts. Use the nutrition facts table to compare products, and choose those that are lower in sodium, sugar and saturated fat.
Should I take supplements?
Avoid taking high-dose supplements for cancer prevention. Supplements are not proven to lower cancer risk and may cause harm. Instead, aim to eat a well-balanced diet to support your immunity and to get the nutrients your body needs.
Some individuals may benefit from supplements for specific reasons, such as those diagnosed with a nutrient deficiency or who follow a vegan eating pattern. Speak with your health care provider or a dietitian if you’re unsure about your need for supplements.
What else can I do to reduce my cancer risk?
Stop smoking
Smoking is the number one cause of cancer. It increases the risk of 12 different cancers. It’s never too late to stop smoking. Speak to your health care provider or visit QuitNow.ca to find support and resources available to you.
Be active every day
Regular physical activity lowers your risk for several cancers including colon and breast cancer. Aim for:
- At least 150 minutes of moderate to vigorous aerobic physical activities each week
- Muscle strengthening activities using major muscle groups at least twice a week
- Several hours of light physical activities, including standing
- Limiting sedentary time to 8 hours or less
For more information on or support with physical activity, call 8-1-1 to speak to a qualified exercise professional.
For more information
Call 8-1-1 to speak with a dietitian
