Research indicates that while some cancer risks factors, such as genetics and environment, are beyond our control, approximately 70% of our lifetime cancer risk is something we can control, including a healthy diet. Tobacco abstinence, moderate alcohol consumption, maintaining a healthy weight, and engaging in regular exercise are all excellent cancer prevention measures. It is essential to build your diet around a range of antioxidant-rich fruits and vegetables, nuts, legumes, whole grains, and healthy fats to reduce your risk for many types of cancer and other serious diseases. It is essential to reduce the consumption of fried, processed, and unhealthy fats, sweets, and refined carbohydrates simultaneously. Azharali Sayed, holistic health coach and author of “Eat your cake, lose your weight,” shares with The Pioneer a cancer prevention diet that can be followed!
Upon wakeup:
1 glass of lukewarm water + 1 overnight soaked fig + 7 soaked almonds
Breakfast:
Option 1-Scrambled eggs (Made with 2 whole eggs) + 2 slices (40g) multigrain bread + 100g sour sop
Option 2- Paneer bhurji (Made with 100g low-fat paneer) + 2 slices (40g) multigrain bread +100g sour sop
Mid-morning:
1 glass of vegetable juice
(Option 1: Red juice- Beetroot + carrot + tomato + ginger + apple)
(Option 2: Green Juice- Celery, amla, spinach, pineapple, ginger)
Lunch:
Option 1-100ml dal + 30g rice + 1 quarter plate salad + 1 glass of buttermilk
Option 2- Vegetable daliya khichdi (made with 30g daliya + 50g vegetables of your choice) + 1 glass of buttermilk
Evening snack:
Option 1- 1 cup green tea + 30g roasted makhana + 3 walnut halves
Option 2- 1 cup green tea + 100g fruit (any seasonal fruit of your choice) + 3 walnut halves
Dinner:
Option 1- 100g grilled fish/ paneer/ chicken/tofu + 100g stir-fried veggies of your choice + 1 bowl of tomato soup (without cream, butter, cornstarch, or croutons)
Option 2- Chicken/paneer tikka salad (made with 100g chicken/low-fat
paneer + 100g vegetables of your choice) + oats soup (made with 15g oats)
Before bed:
1 cup chamomile tea + 1pc (15g) dark chocolate
