Survivorship: Maintaining a Healthy Weight

Survivorship: Maintaining a Healthy Weight

One of the most important ways to lower your risk of cancer is to maintain (keep) a healthy weight. A healthy weight means different things for different people. Part of keeping a healthy weight is eating a plant-based diet (vegetables and fruits) and staying active. Talk with your care team about what is a healthy weight for you and the best way for you to stay active.

Being overweight can raise your risk of a few types of cancer, such as breast cancer (after menopause), prostate, and endometrial cancers. Too much weight has also been found to raise the risk of recurrence (the cancer coming back) for survivors of these cancers. The foods you eat and how much exercise you get can also affect your cancer risk.

The best way to maintain a healthy weight is to make changes to what you eat and drink, and to safely increase how active you are.

Some ways to change to your diet and activity are to:

• Eat plants and fiber. Two-thirds of your plate should be non-starchy vegetables, fruits, whole grains, and legumes (beans, lentils). The last third may be a lean protein, such as fish, chicken, or dairy foods. Think of these proteins as the “side dishes,” or keep it all plant-based!
• Limit how much red meat (beef, pork, lamb) you eat to 12-18 ounces (or 3 portions) per week.
• Aim for 30 grams of dietary fiber a day. Fiber lowers the risk of heart disease and diabetes. Most Americans do not get enough fiber. Fiber also makes you feel full, which can decrease the amount of food you eat! Dietary fiber is found in fruits, vegetables, whole grains (such as oatmeal, brown rice, whole-wheat bread), and legumes (beans, lentils, peas).
• Cut out the sweetened beverages! Sodas, fruit juices, sports drinks, and sweetened coffee and tea all have sugar and calories. Drink water instead. Add slices of fruit for flavor. Drink tea or coffee without sugar or cream.
• Stay away from “fast food” and processed foods. These are high in fat, sugar, and sodium.
• Get moving!
  • Start by sitting less. Take a walk between meetings at work, park away from the store’s front door, walk the dog.
  • Try to get 150 minutes of moderate activity or 75 minutes of vigorous activity per week.
  • Don’t forget your muscles. Strength training (using weights or exercises that use your own body weight like push-ups) helps build muscle. Muscle helps burn calories.

Start with a small change and add more small changes over time. Small changes make it easier to stick with your new healthy habits. Talk with your care team about the changes you can make and if you have any questions about diet or safe exercise.

Learn more about reducing cancer risk on OncoLink or from the American Institute for Cancer Research.