Yesterday I posted about foods that are rich in antioxidants and contain compounds that research has shown to fight cancer.  Lets dig a little deeper and talk about what specific foods we can eat everyday to maximize our nutrition status.

• Strive to eat a variety of foods.  I know first hand its hard not to get caught in the rut of eating the same things all the time.  Create a plate that is balanced with veggies, lean proteins, and whole grains.
• Eat fatty fish at least twice a week.  This category includes salmon, sardines and tuna.  The fats contained in these fish have the "good" heart healthy omega-3 fats.  If your not a fish person walnuts, canola oil and flaxseeds contain the same thing.
• Limit your alcohol intake.  Men should not consume any more than two drinks per day; women only one.  Red wine has proven helpful in decreasing your cancer risk and is "heart healthy".  Put down that can of beer and reach for the wine for better health!!
• Eat foods that are known to be high in vitamin D.  These include sardines, salmon, orange juice and milk.  Research has shown that vitamin D which we can also get from the sun actually prevents cancer and decreases the risk of re-occurrence.  People who live in regions of the world with limited sun exposure should consult their physician about taking a vitamin D supplement.
• Remember that food, not supplements are the best source of vitamins and minerals

Tomorrow I will begin to post a recipe a day to help you get on your way.  Happy cooking!! 

National Comprehensive Cancer network (2012).  Nutrition for cancer survivors.  Retrieved 

      from: http://www.nccn.com/component/content/article/66