Your diet may include both cancer fighters and cancer promoters. Track your diet for 3 days and select which day you ate any food on either of the following lists.

Potential Cancer Fighters
Orange and yellow vegetables and (some) fruits
Day 1 Day 2 Day 3  
apricots
cantaloupe
carrots
mangoes
papaya
pumpkin
red and yellow peppers
sweet potatoes (yams)
winter squash (acorn, butternut, banana, etc.)
other:

Dark-green leafy vegetables
Day 1 Day 2 Day 3  
beet greens
broccoli de rabe
chard
collard greens
dandelion greens
kale
mustard greens
romaine and other dark lettuces
spinach
turnip greens
other:

Cruciferous vegetables
Day 1 Day 2 Day 3  
bok choy
broccoli
brussels sprouts
cabbage
cauliflower
kohlrabi
turnips

Citrus fruits
Day 1 Day 2 Day 3  
grapefruit
lemon
lime
orange
tangerine
other:
Whole grains
Day 1 Day 2 Day 3  
whole-grain bread, cereal, or pasta (major ingredient should be whole wheat, whole rye, whole-grain oats, or another whole grain)
whole-corn tortillas
brown rice
other:

Legumes
Day 1 Day 2 Day 3  
peas
lentils
beans (kidney, pinto, navy, fava, black, lima, etc.)
other:

Other healthful choices
Day 1 Day 2 Day 3  
apples
asparagus
berries (strawberries, raspberries, blueberries)
chili peppers
grapes
green peppers
kiwifruit
kiwi fruit
onions, garlic, leeks
radishes
soy products (tofu, tempeh, soy milk, miso, soybeans, etc.)
sprouts (alfalfa, broccoli)
tomatoes
watermelon


Potential Cancer Promoters
Foods high in fat and saturated fat
Day 1 Day 2 Day 3  
fatty meats, poultry with skin
list:
      
deep-fried foods
list:
      
whole milk and full-fat dairy products
list:
      
alcoholic beverages
salt-cured, smoked, and nitrite-cured foods
meats grilled, barbecued, or fried at high temperatures

(Note: Research is ongoing, and these lists of cancer fighters and cancer promoters are not comprehensive. However, these lists can provide a basis for assessing and improving your diet. Remember, nearly all fruits, vegetables, and grains are healthy, disease-fighting dietary choices.)


Analyze Your Diet

Foods in the first six categories of cancer fighters should be eaten daily or nearly daily; the remainder are all good choices. The total number of servings of cancer fighters you consumed and the number of servings of the first six groups of foods are totaled for you below.

Total servings
Servings from first six groups (yellow and red vegetables and fruits, dark-green leafy vegetables, cruciferous vegetables, citrus fruits, legumes, and whole grains)

Select five additional cancer fighters from the list to try over the next few days. Fill the names of these five foods into the table below, along with your plan for incorporating them into your diet (as a side dish, on a salad, as a substitute for another food, etc.).


Next, review the foods you checked on the list of cancer promoters. For each, identify a healthier alternative or substitute food that you could choose. Fill this information into the table below.

Cancer Fighters to Try Plan for Trying
Cancer Promoters to Eliminate Substitute Food/Alternative Choice

Finally, put your plan for adding and substituting foods into action!