Each year, the American Cancer Society estimates the numbers of new cancer cases and deaths expected in the united states in the current year and compiles the most recent data on cancer incidence, mortality, and survival. A total of 1,596,670 new cancer cases and 571,950 deaths from cancer are projected to occur this year. Find your way to create a new healthy lifestyle, by using some small tips below, in order to decrease your risk of developing cancer today.
According to the American Institute for Cancer Research, there’s quick tips to reduce your risk for developing cancer as well as losing weight in a healthy way!
1. Cut down on sugary drinks and energy dense foods. Include more vegetables, fruits, whole grains and beans into your diet.
2. Raise your physical activity status. This will not only help you maintain or lose weight, but also reduce your stress levels naturally!
3. Always check your serving sizes. Look at nutrition labels. It only takes small steps to developing a sense of your portion sizes!
4. Add only 30 minutes of exercise to your daily routine every day! Think about how quick 30 minutes go! You can even accomplish this by watching television on breaks or walking on a treadmill while watching your favorite movie. Another option can be pumping up the volume on your speakers to your favorite music to get you going! Once you get moving you won’t want to stop.
5. Limit your consumption of red meats — like beef and pork. Stick to lean meats and protein sources!
6. Limit your alcohol to 2 drinks a day for men and 1 drink a day for women. And no, it doesn’t count if you save all your drinks during the week to consume the drinks on the weekend in one night!
7. Try limiting your sodium consumption. Remember, anything processed, you should always check the labels for!
The New American Plate: Aim for meals made up of 2/3 or more of vegetables, fruits, whole grains, or beans and 1/3 or less of animal protein (meat)
Calorie dense foods pack on a lot of calories, are heavily processed, low in fiber, and high in fats and sugar. Some examples include fatty meats like sausage and prime rib, butter, margarine, potato chips, pretzels, french fries, cheeseburgers, sweets and pretty much any baked good. It’s important to limit these foods as much as possible! Remember, moderation is key… try not to make it a habit to eat a muffin every morning for breakfast, instead set a specific day for yourself so you have something to look forward to on that day if that’s what makes you satisfied.
- Very Low Calorie-Dense Foods
Includes most fruits and vegetables, skim milk and broth-based soups.
- Low Calorie-Dense Foods
Includes many cooked grains, breakfast cereals with low fat milk, low fat meats, beans and legumes, low fat mixed dishes and salads.
- Medium Calorie-Dense Foods
Includes meats, cheeses, high fat mixed dishes, salad dressings and some snack foods.
- High Calorie-Dense Foods
Includes crackers, chips, chocolate candies, cookies, butter and oil, bacon, full fat mayonnaise.
Take this quiz to see how physically active you are! Click Here.
Take this quiz in order to see how healthy your diet is, it’s quick and simple! Click Here.