How to start eating healthy

Improving your eating habits doesn't have to be complicated. Our expert has these simple tips to get you moving toward a healthy diet.

If you want to make a change in your diet but don’t know how, this advice from one of our health educators might help.

“Start slow,” says Andrea Murray, health education specialist in MD Anderson’s Cancer Prevention Center.

Murray spends every day talking to people who want to shift toward healthier foods, so she knows what a struggle it can be.

“We want to help you reduce your risk for cancer in as many ways as possible,” Murray says. “But we want you to make changes that are realistic for you.”

Eating a healthy diet is one of the nine proven ways to reduce your risk for cancer. For Murray, the first step is to think about what’s possible for her patients.

How to switch to a healthy diet

So, what is a healthy diet? MD Anderson recommends you eat a plant-based diet. That means filling at least two-thirds of your plate with whole grains, vegetables, fruits and other plant foods like beans, nuts and seeds.

The remaining one third can be lean protein like chicken, fish or plant protein like tofu. Here are some tips you can try to make the switch easier:

Start with one small change. It’s hard to change everything at once so try adding just one extra plant food a day.

“Choose one or two things that you love,” says Murray. “Maybe you like apples. Add an extra apple a day. Maybe you like asparagus. Add that in a couple of extra times a week.”

Once you have hit that goal, you can move on to another one.

Cut back on one target item. “For some people, the challenge is cutting something out,” Murray says. “I had someone who wanted to start by cutting down soda from four drinks a week to two. That’s a great start.”

The key to sustainable change is making small changes over time. Most people who make dramatic lifestyle switches find it hard to maintain. “We all need to feel confident in what we do. If not, we can feel like we have failed and simply go back to old habits,” says Murray.

Get inspired by a new recipe. Some people have learned to enjoy plant foods by trying a new dish while out at a restaurant. Or try a new home-cooked recipe with plant foods. Once you’ve tried one you like, it may encourage you to try more.

Use plant foods for snacks. Consider extra servings of plant foods throughout the day as snacks.  You could keep a handful of nuts, hummus, a piece of whole fruit or sliced veggies with you to nibble on during the day.

“I encourage people to eat these foods first when they are having sweet cravings or cravings for unhealthy foods between meals,” says Murray.

Branch out from fruit and vegetables. These are not the only plant foods available to you. It might seem less intimidating to start by adding more whole grains, nuts and seeds to your meals. Once you get going with these, you may be more inclined to eat a larger variety of plant foods including more fruits and vegetables.

Add more veggies to a sauce. Many people say they don’t like vegetables because of the texture. Don’t forget you can choose one or two vegetables to add to spaghetti sauce, salsas, salads or soups and it will boost the amount of plant foods you are eating. Finely chop vegetables and sneak them in where you might not notice them as much.

“I did this when I wanted to expand my taste for plant foods,” says Murray. “For example, I did not like the texture of mushrooms, but that changed once I started chopping them and adding to almost everything I ate.”

Remember that behavior change is hard. If you are used to very sweet or salty foods like sodas and chips, it will take time for your taste buds to adjust to healthier foods. Get support from family, friends or even a professional dietitian.

Diet change takes time and discipline so don’t give up if you have a slip.  Get going again as soon as you can.

What to expect if you switch to a healthy diet

Eating a plant-based diet comes with big benefits. The extra phytochemicals and antioxidants reduce inflammation and boost your immune system.

This diet will also help you maintain a healthy weight and, of course, lower your cancer risk.

You may also experience some changes in digestion. Some people find that an increase in certain plant foods causes gas or bloating. Others experience diarrhea or constipation. This is because your body may need some time to adjust to the extra fiber in your diet.

“Pay attention to your body and talk with your doctor if you have any problems,” says Murray. “Most issues can be solved with simple changes.”

Make sure you are drinking enough water and make note of any specific foods that seem to cause the issue.

“Solving the problem can be as easy as eating cooked vegetables instead of raw or introducing leafy green vegetables more slowly,” says Murray.

The most important thing is to keep making small changes to get you closer to the ideal plant-based diet.

“There is so much in plants that we can’t get from other sources. Your body benefits so much from including vegetables, fruits and whole grains in our meals,” says Murray.

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Your health questions answered

Our health educators talk to people every day about healthy lifestyle choices to help them reduce their cancer risk. Here are some the questions they get, answered for you. Topics range from diet and nutrition to e-cigarettes and screening exams.

When it comes to preventing cancer, it’s important to have accurate information.

That’s why MD Anderson holds classes to educate people about ways to reduce their risk for this disease.

Some questions come up more often than others. Here are the answers to 12 of the most common questions our team gets.

What’s in e-cigarettes?

E-cigarettes have a battery, a heating element and a container for liquid. When the liquid is heated, it turns to an aerosol, which users inhale. E-cigarette use is often called vaping.

That’s the simple part. What’s harder is knowing what is in each type of e-cigarette liquid. They come in many different flavors and the ingredients do not have to be listed.

What we do know is that e-cigarettes are highly addictive. That’s because most contain nicotine - often more than a regular cigarette.

Another problem is the flavors that have been analyzed have been found to contain chemicals that are not proven to be safe for inhalation. Some of them are the same chemicals found in glue and paint.

Does deodorant cause breast cancer?

Many deodorants and antiperspirants contain aluminum and parabens, but there is no conclusive evidence that either one of these causes cancer.

Some people also worry that deodorant causes problems by blocking under-arm sweat glands, but there is no evidence for this either.

There is data showing that breast tumors often appear in the outer portion of the breast, near the armpit—the part you might accidentally swipe with deodorant. But it’s not clear if this is due to deodorant exposure or because the outer portion of the breast contains the most breast tissue.

If you want to play it safe, shop for deodorant that does not have aluminum. And check the ingredients on the label. You should avoid items containing ingredients with the word “paraben” in their names, such as “methylparaben.”  

Are you going to show us how to do a breast self-exam?

Research shows that most women find problems in their breasts during everyday routines like showering or getting dressed. Having to learn a specific exam simply causes anxiety.

Instead of a specific set of steps performed at regular intervals, MD Anderson recommends women practice breast awareness. That means getting to know how your breasts look and feel so you will notice if something changes.

You do not have to learn a certain breast exam technique. The most important thing is to find your own way to recognize what’s normal for you.

When does my child need two HPV shots and when is it three?

The HPV vaccine is most effective when it is given to girls and boys who are 11-12 years old. At this age, two shots are needed and they are given six months apart.

The full range for the two-dose vaccine is aged 9-14. If the vaccine is given later, after age 15 and through to age 26, three shots are recommended.

The vaccine also is approved for adults age 27-45. Talk to your doctor about whether the HPV vaccine is right for you. 

I don’t know if my child already got their HPV shots. Is it damaging to repeat?

If you’re not sure if your child has received HPV shots, your doctor may be able to confirm for you. But if you can’t get that information, don’t worry. It is not harmful to get the vaccine again.

If you started the series but did not finish, you never need to start again. Simply get the remaining shots.

If your child received the first dose before they turned 15, then they only need one more. This should be given at least six months after the first.

If your child received the first dose after they turned 15, then they need two more shots. The second shot is usually two months after the first. The third is usually six months after that, but longer gaps are fine too.

Is hookah harmful?

Hookahs are water pipes that create flavored tobacco smoke. They are very harmful because they contain many cancer-causing chemicals.

People often smoke hookahs in bars or cafes and a single session can last close to 60 minutes. In that time users can inhale the same amount of smoke as 100 cigarettes.

Do sugar alternatives get you away from the problem of sugar?

The biggest issue with sugar is it adds calories without any nutritional benefit. That means it won’t fulfill your hunger and you will likely overeat and gain weight, which increases your risk for a number of cancers.

Natural sweeteners like honey and agave have the same empty calories, so are not a good alternative.

Artificial sweeteners are sometimes zero-calorie, but they still can lead to weight gain. These products are often many times sweeter than regular sugar. They can cause much stronger sugar cravings and make you want more unhealthy foods.

Some artificial sweeteners also have been linked to cancer. Studies have not proved this beyond doubt but our dietitian recommends you play it safe and avoid them.

If you struggle to avoid sweet foods, try to cut down the number of times you eat them per week.

You also can eat smaller portions to help you reduce the amount of added sweeteners you’re consuming. Or pick sweet foods that are lower in fat to reduce overall calories.

Where does dairy fit into a healthy plate? And where does it fit in the plant-based diet?

The key to the plant-based diet is that plants make up the largest quantity of food in your diet. MD Anderson recommends two-thirds of each meal be made up of plant foods like whole grains, vegetables, fruits, beans, nuts and seeds.

The remaining one-third should be lean protein. That can be lean animal protein or plant protein.

Dairy products fall into the animal protein section of a healthy plate. Dairy is a good source of protein and other nutrients important for optimum health, but should not make up the majority of your diet.

If you do eat dairy, pay attention to saturated fat. Cheese can be very high in fat and one ounce usually provides your full daily allowance.

I’m am a healthy weight. Do I need to worry about my diet?

Some people are thin even though they eat poorly and don’t exercise. If you are like this, others might be tempted to call you lucky.

In reality, your body may be hiding problems from you.

Weight is not the only indicator of health. Even if you are thin, unhealthy foods may still lead to high blood sugar, cholesterol problems, high blood pressure and inflammation.

And remember that a healthy diet is not only about weight. Healthy foods contain vital nutrients that help your body fight several different diseases, including cancer.

Make sure you talk with your doctor and get a full picture of your health.

Is nitrate and nitrite-free processed meat OK? What about freshly sliced deli meat, like turkey or chicken?

MD Anderson recommends you avoid all processed meat including any marked nitrate and nitrite free.  

Processed meat increases your risk for colorectal cancer and preservatives like nitrates are only one reason. These meats often are cooked at high temperatures. Cooking meat at high temperatures is linked to cancer.

In addition, meat producers often substitute artificial nitrates with natural nitrates like celery powder. If the nitrates are natural, the label can still say nitrate-free.

All deli meats, including freshly sliced turkey and chicken, are included in this. Chicken and turkey you have cooked yourself at home is ok because you know that nothing has been added to it.

Which is better, walking for an hour or running for 30 minutes?

This is very individual and depends on how many calories you burn when you do moderate exercise versus how much you burn when you do vigorous exercise. For some people, it will be about the same, so there would be no difference. People with a lot of muscle mass might burn more running.

Ultimately, the best of these options is the one that you can do consistently over time. Not everyone can run for 30 minutes and not everyone can walk for an hour.

What kind of exercise is most effective?

Again, the most effective exercise is the exercise that you’re going to do consistently.

It also depends on your goals. Are you looking for weight loss or are you training for an event? Ask yourself, what’s going to help you meet your goal.

You can also talk to a professional. Some gyms and fitness centers will offer free initial consultations.

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How your dentist can help with oral cancer prevention

Does your dentist check for oral cancer? Our expert explains why they should and what you can expect from your dental practitioner.

The earlier cancer is detected, the better the chance of treating it successfully.

That’s why your dentist should be part of your cancer prevention team. At least twice a year, they have a good look in your mouth and have the chance to spot the first signs of oral cancer.

Dentists can also feel for signs of cancers of major salivary glands or the oropharynx.

We talked to Mark Chambers, D.M.D., chief medical director of MD Anderson’s Section of Oral Oncology. He answered some of the big questions about how your dentist can help you spot symptoms and reduce your risk for oral cancer.

What role do dentists play in cancer prevention?

Virtually all oral cancers start out as abnormalities in your mouth that can be seen by a dentist. So dentists are at the front line of early detection of oral cancer. The disease often first appears as white or red precancerous lesions inside the mouth.

Most dentists start basic oral cancer examinations at your first visit. It’s a 90-second examination that involves looking for and feeling for signs of cancer. If you want to be sure, ask your dentist if they have checked your mouth for signs of oral cancer.

This examination should be done even in younger people considered at lower risk for oral cancer. If your dentist finds oral cancer early, it significantly increases your chances of successfully treating the disease.

Dentists also are expected to talk with people at high risk for oral cancer about how to reduce their risk. They may advise you to quit tobacco or move away from unhealthy food and drink.

What exactly might a dentist see during the oral exam?

A thorough oral cancer screening exam includes more than a casual glance around the mouth. A dentist or specialist will examine and palpate the face, neck, lips, mouth, tongue, thyroid gland, salivary glands and lymph nodes for any abnormalities. If a patient has removable prosthetic teeth, they should be taken out to allow the entire mouth to be checked.

The dentist is looking for abnormalities like red patches, white patches, speckled patches and ulcers. Some dentists may use special dyes and/or lights to look for abnormal areas, especially if you have a higher risk for developing cancers.

Who is at higher risk for developing oral cancer?

Men are almost twice as likely as women to get oral cancer. People who smoke, use smokeless tobacco or drink alcohol also are at higher risk of developing oral cancers. And if you use both tobacco and alcohol, the risk is amplified.

But oral cancers in people without these risk factors are on the rise. This is because of the high rate of human papillomavirus (HPV). HPV is a sexually transmitted virus that is known to cause cancers of the oral cavity, cervix, anus, penis, vagina, and vulva. 

How common is oral cancer and is it possible to reduce the risk?

Close to 53,000 Americans will be diagnosed with oral or oropharyngeal cancer this year. It will cause more than 9,750 deaths.  Rates of these cancers are more than twice as high in men as in women. Cancer of the oral cavity is the eighth most common cancer among men. The average age of diagnosis is 62. About 25% of cases occur in people younger than 55.

You can reduce your risk by not using tobacco of any kind, and by not drinking alcohol. Tobacco and alcohol work together to cause damage to your mouth that can lead to cancer.

Other things that can raise your risk of developing oral and throat cancer include prolonged sun exposure, fair skin, poor oral hygiene, age, poor nutrition, HPV infection and weakened immune system.

Several of the risk factors for oral and oropharyngeal cancer can be avoided by making healthy lifestyle choices. In addition to avoiding tobacco and alcohol, eat a healthy diet and get regular exercise.

What’s the most important thing people should know on the subject of dental check-ups and cancer?

First, see your dentist twice annually as recommended by the American Dental Association. Regular dental check-ups that include an exam of the entire mouth are important in finding oral and oropharyngeal tissue changes early.

Finding cancer early, when it is small and has not spread, often allows for more treatment options. 

 

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