Eating Healthy

What’s the Link to Cancer?

Eating a balanced diet is an integral part of a healthy lifestyle. Studies show that our diet can increase or decrease our risk of developing certain cancers. While we need more research to fully understand the relationship between cancer and the large variety of foods that we eat, there is evidence that links some foods to cancer risk:

• A diet based on a high proportion of red meat or processed meat may increase the risk of colorectal cancer.

• Eating excess salt may increase the risk of stomach cancer.

• Eating foods high in sugar and fat can lead to weight gain. 

How Does Eating Healthy Help Reduce My Risk of Cancer?

A healthy diet comprises a balanced mix of vegetables, fruits, whole grains and protein sources such as meat or meat alternatives. A healthy diet has direct and indirect benefits in preventing cancer:

• A diet rich in fruits and vegetables is linked to reduced risk of cancers of the mouth, pharynx, larynx, esophagus and stomach.

• Eating a healthy and balanced diet helps maintain a healthy body weight. For more information about how maintaining a healthy body weight protects against cancer, go to Maintaining a Healthy Weight.

How Can I Start Eating Healthier?

Canada’s Food Guide recommendations:

• Adult men and women should eat 7-10 servings of fruits and vegetables every day. Here are some examples of one serving:

  • ½ cup of cooked vegetables

  • 1 cup of raw vegetables

  • one medium sized piece of fruit

• Choose fruits and vegetables that are prepared with little or no added fat, salt, or sugar.

• Choose grain products that are low in fat, sugar and salt.

• Choose low fat milk or milk products.

• Choose lean meat.

• As often as possible, choose beans, lentils and soy products as meat alternatives.

• Drink water to quench your thirst.

What Are the Other Benefits of Eating Healthy?

The benefits of a healthy diet build over the course of a lifetime, but eating healthy at any age can greatly improve health and reduce your risk of cancer. Eating healthy lowers your risk of many other health conditions that are important to Albertans, like:

• Heart disease

• Type 2 diabetes

• Osteoporosis

Research shows that eating healthy can also boost:

• Mood

• Energy

• Immunity

Tips for Eating Healthy

In 2012, the Canadian Community Health Survey found that less than 57% of Albertans eat five or more servings of fruits and vegetables every day. Alberta Health Services recommends the following tips for making healthy eating a regular habit for you and your family:

Set SMART goals:

• Specific

• Measurable

• Attainable

• Realistic

• Timely

An example of a SMART goal is “I will add one serving of fresh fruit to my breakfast cereal every day this week” or “I will have two servings of vegetables with my dinner (not including potatoes) every day this week”.

1. At the grocery store:

   • Read labels.

   • Choose foods that are low in salt and sugar, but high in fibre.

2. At home:

   • Prepare foods with less sugar, salt and fats.

   • Involve your children in food preparation.

   • Know your portions.

3. When eating out:

   • Choose foods that are from at least three of the four healthy food groups (vegetables and fruits; grain products; milk and alternatives; meat and alternatives).

   • Ask to replace high fat foods with healthier alternatives.

   • Limit your trips to the buffet.

   • While eating buffet style, use a smaller plate.

Links to Helpful Resources

Alberta Resources

• Healthy Eating Starts Here
• Healthy Alberta

National Resources

• Dietitians of Canada