Choose Non-Red Meat Sources of Lean Protein

• A high intake of red meat has been shown to increase the risk of colorectal cancer.
• Instead, choose poultry, fish, eggs, soy products, beans, and whole grains for the healthiest protein sources.

Choose a Rainbow of Vegetables and Fruits

• Vegetables and fruits of all colors are loaded with anti-cancer, immune system-strengthening properties.

Increase Your Fiber Intake

• Fiber is found in plant foods only, and is needed for healthy gut function.
• Choose whole-grain breads, cereals, oats, and rice.
• Eat a variety of fruits and vegetables; Add beans, peas, and lentils to salads.
• Be sure to increase your water intake when increasing fiber in your diet.

Calcium Is Not Just Important for Healthy Bones

• Calcium intake has been shown to reduce the risk of colorectal cancer.
• Best sources of calcium include low-fat dairy product such as yogurt and skim milk, dark green vegetables (KONTOMIRE, ALEEFU, LETTUCE, GBOOMA), soy and soy products, fish like salmon and sardines, and fortified foods such as orange juice. RDA for calcium is: women 19-50 1000 mg, over 50 1200mg, men 1000 mg. Talk with your doctor about whether calcium supplement is right for you.

Vitamin D, the Sunshine Vitamin

• Vitamin D aids in the body’s absorption of calcium, and has been shown to play a role in colorectal cancer prevention.
• Vitamin D is derived mainly from sunlight, but can also be found in cooked salmon/mackerel/sardines, fortified milk, and eggs.
• Many calcium supplements also contain Vitamin D.

Folic Acid

• Folic acid (folate) is an essential B vitamin, and has been shown to help reduce the risk of colorectal cancer.
• RDA is 400 mcg/day.
• Best food sources include dark green vegetables (KONTOMIRE, ALEEFU, LETTUCE, GBOOMA), whole grains, and legumes (BEANS OF ALL SORTS AND NUTS).

Magnesium

• A recent study found that a diet high in magnesium reduced the risk of colorectal cancer in women. Magnesium abounds in nuts e.g. cashew and almond. Seeds like sesame seeds and wheat bran are also rich in magnesium. Spinach and cocoa products are also fairly good sources.

Drink Plenty of Water!

• Most people need at least 2 liters of water/day, and more when they exercise.

Stay Active!

• 30 minutes most days / week of moderate to vigorous exercise will make a healthier you!
• Check with your doctor to plan an activity program that is right for you.

Adapted by Laurene Boateng

Acknowledgement

Adapted from the Jay Mohanan Center for Gastrointestinal Health (fact sheet)