Weight Management

Maintaining a lean and healthy body weight is one way to reduce the risk of several cancers per the American Cancer Society Guidelines on Nutrition and Physical Activity.  If this is something you are working toward, here are some tips that may help:

  • A variety of dried fruits and nuts, including almonds, cashews, pumpkin seeds and raisins.

    A variety of dried fruits and nuts, including almonds, cashews, pumpkin seeds and raisins.

    Eat breakfast!  You’ve heard it before, and there’s good reason.  Starting the day off with nourishment helps get your body working and provides energy to our brain for the day ahead, thwarting fatigue and balancing blood sugar.  Breakfast doesn’t have to be cumbersome; it can be as simple as a granola bar and glass of milk or an apple and some nuts on the go – which fits into many of our busy lifestyles.  These high-protein, high-fiber foods will help keep you alert. Also, try some tasty ideas for breakfast from the American Institute of Cancer Research’s Test Kitchen.

  • Consume consistent meals.  Spreading meals throughout the day, versus one or two big meals, helps our body to use energy more efficiently and less likely to store it as fat.  Going more than four hours without a meal or snack often makes us more inclined to overeat at the next one.
  • Choose the right healthy foods for you.  Broccoli has several health benefits, but if it doesn’t taste good to you, choose another nutrient-packed food that does.  Making yourself eat something that isn’t appealing just because it’s healthy won’t help you commit.  The possibilities are endless:  Try something new!
  • Snack wisely.  Fiber helps keep us full and curbs our appetite, not to mention helps lower cholesterol and decreases risk of colorectal cancer.  Munch on an apple, a handful of nuts or baby carrots between meals, especially if dinner is going to be late, so you don’t overdo it on the calories at mealtime.
  • Incorporate exercise.  Exercise not only helps us achieve a healthier body weight but also has been shown to decrease cancer risk by keeping our cells healthy, flushing out carcinogens (cancer causing substances) and helping us effectively use nutrients.

Remember, consistency in healthy habits yields results.  Ask for the help of your doctor and registered dietitian to help you achieve your goals.