Studies suggest that a Mediterranean-style diet may reduce the risk of getting cancer. This way of eating also may be helpful to people who already have cancer.
While some individual parts of the diet show anti-cancer effects on their own, no single part of the diet should be considered a “magic bullet” against cancer. All of the parts appear to work together to provide the best anti-cancer benefits.
To gain the cancer-fighting benefits of a Mediterranean-style diet, follow these 14 nutrition and exercise suggestions:
Enjoy five to nine daily servings of fresh vegetables and fruits.
A serving is ½ cup cooked vegetable or fruit, 1 medium fruit, or 1 cup raw chopped or leafy vegetable.
Choose 100 percent whole-grain foods over refined-grain products.
Explore whole wheat, spelt, brown rice, brown barley (also called unpearled or hulled barley), buckwheat, quinoa and millet in place of white flour and white rice. Read labels carefully! Many so-called “whole-grain” breads are mostly refined flour.
Eat your beans.
Make cooked legumes (beans, lentils and split peas) a regular part of your diet.
Eat good fats.
Enjoy a diet rich in fatty fish (salmon, tuna, mackerel, herring and sardines), raw nuts (like almonds, walnuts and hazelnuts) and ground flax seed (2 to 4 tablespoons daily).
Choose good oils.
Extra-virgin olive oil is best, but canola is an acceptable second choice.
Minimize not-so-good fats.
Steer clear of vegetable oils like corn, cottonseed, soy, sunflower and safflower oils. And avoid the worst fats – hydrogenated and partially hydrogenated oils and shortening – completely.
Keep servings of red meat small. Avoid processed meats, such as bacon, ham and deli meats. Fill up on vegetables, whole grains, beans and legumes, instead, and use small amounts of unprocessed meat to season dishes.
Minimize empty calories.
Avoid high-calorie, nutrient-free sweeteners, such as high-fructose corn syrup and white and brown sugar. Read labels carefully! These sugars hide in many commonly eaten foods.
Avoid artificial sweeteners.
These sweeteners (such as sucralose and aspartame) tend to be markers of nutritionally bankrupt foods.
Enjoy a daily serving of probiotic foods. Probiotics are beneficial bacteria found in foods like yogurt and kefir. Pickles and sauerkraut made in the traditional style (cured with salt only, no vinegar) also contain probiotics.
Drink little or no alcohol. Keep it to one serving daily or less.
Exercise daily.
Aim for 30 to 60 minutes of vigorous exercise daily, or 10,000 steps daily. If you currently don't exercise, work up to that goal. Keep exercise simple and enjoyable. Walking is free!
Achieve – and maintain – a healthy weight.
Ask your health care provider what your healthful target weight should be.
Use nutritional supplements wisely.
Get advice from a qualified nutrition professional (such as a registered dietitian or naturopathic physician) to choose supplements that are right for you and your health situation. Most people do not need nutritional supplements.
