General Nutrition and Diet Facts

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Vitamin A & C

 

It is good to consume foods rich in vitamins A and C on a daily basis. For a prudent cancer prevention diet, eating 2 or 3 servings of vegetables and 3 or 4 pieces of fruit is considered appropriate.

Best low fat sources of beta carotene and vitamin A

Dark green & deep yellow vegetables

Beet greens, cooked
Parsley
Broccoli
Pumpkin
Carrots
Spinach
Chard, cooked
Sweet potatoes
Chicory, cooked
Tomatoes
Collard greens, cooked
Tomato juice
Dandelion greens, cooked
Turnip greens, cooked
Kale, cooked
Watercress
Mustard greens, cooked
Winter squash

Deep yellow & red fruits

Apricots, canned
Nectarine
Apricots, dried
Papaya
Apricots, fresh
Persimmon
Cantaloupe
Plantain
Mango
Watermelon

Best sources of vitamin C

Vegetables

Broccoli
Peppers, green—hot
Collard greens, cooked
Tomatoes/tomato juice
Kale, cooked
Turnip greens, cooked
Parsley

Fruits

Cantaloupe
Orange/orange juice
Grapefruit/grapefruit juice
Papaya
Guava
Strawberries
Kiwi
Tangerine
Lemon/lemon juice
Watermelon

In practical terms, the eating style means :

Eating more foods from the vegetable world (grains, legumes, fruit, and vegetables).

Eating fewer foods from the animal world and choosing the low fat varieties (low fat dairy products including low fat cheeses, fish and shellfish, poultry, rabbit, venison, and lean cuts of veal, pork, lamb, and beef.

Limiting the consumption of high fat meats, whole milk dairy products (including butter, cheeses, and cream), avocados, olives, nuts, chocolate, coconut oil, and palm oil.

Decreasing consumption of both added and hidden fats mentioned earlier, using less fat in recipes prepared at home, avoiding foods canned in oil and paying attention to foods eaten out.

Avoiding fried foods and meats and fish which are salt-cured, pickled, or smoked.