Seven ways to fight cancer from the kitchen

Maintaining a healthy weight can help reduce your risk of cancer. In fact, according to the U.S. Centers for Disease Control and Prevention, obesity is linked to 13 types of cancer. While some risk factors are beyond your control, eating a healthy diet is one way to help lower your risk.

Try these seven food tips to get you started:

1. Swap processed for fresh

Try a new fruit or vegetable each week if you're feeling adventurous. Choosing more whole foods and fewer processed foods can help you get the nutrients your body needs while cutting back on added sugar, sodium and unhealthy fats. Even small swaps can make a difference.

2. Choose foods that keep you going

Complex carbohydrates and protein can help you feel full longer and maintain consistent energy throughout the day. Quick, healthy options include:

• Fruit smoothies
• Greek yogurt with berries
• A hard-boiled egg or omelet with sourdough or multigrain toast
• Low-fat cottage cheese or cheese with fruit or vegetables
• An apple or banana with nut butter (peanut, almond or cashew)
• Seeds or nuts

3. Add more plants for more benefits

Adding more plant foods to your diet can be easier than you think. Aim for five servings a day and include a variety of fruits, vegetables, whole grains, beans, lentils, nuts and seeds. Each plant food offers different benefits, supporting a healthy gut and overall wellness.

4. Keep healthy snacks within reach

Having nutritious snacks on hand can help curb hunger between meals and make it easier to avoid overeating later. Dried fruits, nuts or a mix of both are good options. So are raw veggies and hummus, and fresh fruit with nut butter.

5. Add nut butters to your pantry

Peanut and almond butter are top choices, but cashew and sunflower seed butter are also good options. Enjoy a small serving with sliced apples or other fruits or vegetables. You can also add nut butters to smoothies or hot cereal.

6. Discover ways to eat healthy for less

Choosing foods in season will help keep costs in check. If food is out of season, consider frozen, canned or jarred fruits and vegetables. For canned vegetables, choose low- or no-sodium options. Shopping at a local farmers market can also be budget-friendly.

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

• Nuts: Find a favorite, such as pecans, walnuts, hazelnuts or almonds.
• Beans: Try varieties such as black, kidney, pinto or red beans.
• Vegetables: Fresh and frozen options both count. Vegetables such as broccoli, cauliflower, cabbage, kale, bok choy and brussels sprouts are packed with nutrients.
• Fruits: Choose a variety of colors. Each color offers unique phytochemicals, antioxidants and health benefits.
• Omega-3-rich foods: Include sources such as salmon, canned tuna, sardines and flaxseed at least twice a week to support overall health.