Goals for Dietary Wellness

Ask yourself the following questions. If you say “No” to many of these, start working on meeting the goals
one by one, and use supplements when you need to:  

  • Are you eating 8–10 servings of fruits and vegetables every day? Research shows 5 servings a day is not enough when it comes to preventing or improving health conditions.
  • Are you eating at least 3 servings of whole grains every day?
  • Are you eating legumes (lentils, chick peas, soy/navy/kidney beans) 4–5 times weekly?
  • Are you eating a large variety of minimally processed plant foods? This means expanding your diet to include green leafy vegetables, berries, and whole grains.
  • Are you focusing on eating healthy fats such as nuts, seeds, avocados, olives/olive oil, canola oil, flax seeds, and fish?
  • Are you limiting processed foods that contain unhealthy fats? Processed foods can contain fats that cause inflammation in the body. Research shows that inflammation may promote cancer cell growth.
  • Do you cook with a wide variety of spices and herbs? Spices and herbs have many cancer fighting properties.
  • Are you drinking enough water? If your urine is darker than a pale straw color or has a strong odor, you probably need to drink more water.
  • Are you getting adequate exercise? Those who have cancer do better through treatment and recovery if they exercise as tolerated. Exercise may also help regulate appetite, increase energy level, lower stress, and help bowel function.
  • Are you getting enough rest? Inadequate rest can lead to taking in too much caffeine, which can further interfere with rest and appetite.

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