New Dietary Guidelines: What They Mean for Cancer Risk

Health Points

• The written dietary guidelines recommend eating plenty of fruits, vegetables, whole grains, nuts, seeds, legumes, and beans while limiting ultraprocessed foods, added sugars, sodium, and saturated fat.
• The updated protein target of 1.2 to 1.6 grams per kilogram is emphasized for cancer recovery, and both frozen and canned produce are encouraged as nutrient-dense options when energy is low.
• The visual food pyramid does not fully align with the written recommendations, placing more emphasis on animal products and less on plant proteins and whole grains, which may mislead the public.

The latest dietary guidelines focus on whole, plant-based foods, supporting cancer survivors and those at risk by encouraging plant-forward eating and moderation of saturated fats. Key updates highlight the importance of accessible protein sources and practical produce options for people recovering from cancer or undergoing treatment.

The visual changes in the food pyramid suggest increased space for animal products, which could be confusing, as research continues to support prioritizing plant proteins over animal sources for improved longevity and reduced cancer risk. Alcohol guidelines have become less specific, but experts agree there is no safe level of consumption when it comes to cancer prevention.

Four Principles for Lasting Wellness

• Eat five to seven servings of fruits and vegetables each day, using fresh, frozen, or canned options.
• Choose whole grains like quinoa, brown rice, or oats over refined grains.
• Make plant proteins such as beans, lentils, soy, nuts, and seeds the foundation of meals, with lean animal protein added in smaller portions if desired.
• Limit ultraprocessed foods, red and processed meats, and minimize alcohol to reduce overall cancer risk.

Take charge of your health journey by emphasizing colorful, plant-forward meals and paying close attention to updated guidelines that promote well-being as you age.

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