Seven ways to fight cancer from the kitchen

When it comes to preventing cancer, what you eat matters. According to the American Institute for Cancer Research^®, maintaining a healthy weight is the second most important thing you can do to prevent cancer (choosing not to smoke is the first). An estimated 128,200 cases of cancer are caused by excess body fat.

Here are seven ways you can fight off cancer

1. Eat whole food to feel whole

It sounds simple and we hear it all the time, but fruits, vegetables and whole grains are critical to a healthy diet and provide the nutrients we need so that we have a better base to draw from during stressful times.

2. Eat breakfast

It doesn't have to be a big meal. Quick, healthy options include a fruit smoothie with protein powder or a hard-boiled egg and a slice of multi-grain toast. Try to add either a fruit or vegetable at breakfast as well. Sauté vegetables and create an omelet; have an apple or banana with nut butter for variety.

3. Aim for color and variety in fruits and vegetables

Eat the rainbow! Try a new fruit or vegetable each week if you have an adventurous spirit.

4. Snack on healthy foods so you don't overeat

Dried fruits, nuts or a mix of both are good options. So are raw veggies and hummus; fresh fruit and nut butter; a whole grain brown rice cake and nut butter of your choice.

5. Keep nut butters on hand

Natural peanut butter or almond butter are top choices but there is also cashew and sunflower seed. Enjoy a small serving with sliced apples or other fruits or vegetables.

6. Don't feel you have to spend a lot

To help with your food budget, consider canned beans, canned tuna, bean soups, nut butters, local farmers' markets or frozen foods from discount stores.

7. Stock up on these items for nutritious meals and snacks:

• nuts – find a favorite from pecans, walnuts, hazelnuts, almonds and more
• beans – red, pinto, black, kidney and more
• vegetables – all varieties, fresh or frozen. Certain vegetables even help the body detoxify and are helpful whether they are eaten raw or cooked. These include cabbage, broccoli, cauliflower, kale, bok choy and Brussels sprouts.
• fruits – fresh or frozen, again aim for variety -- berries with antioxidants, and fruits with a rich color, such as plums, prunes or cherries—for necessary vitamins and minerals
• Omega-3s are important twice a week for brain health. Sources include salmon, canned tuna, sardines and flaxseed