Cooking Strategies for Seniors to Lower Cancer Risk


A well-balanced diet is part of the equation for maintaining good health and lowering cancer risk. Eating nutritious meals may provide the fuel that seniors’ bodies require for a robust immune system and rapid recovery, as well as minimize cancer risk. Many factors, including genetics, environment, lifestyle, and diet, can influence a person’s risk. While nutrition alone cannot prevent cancer, it can help with general health.

What to Search For

Here are a few things to remember while creating a well-balanced diet to lower cancer risk:

  • Incorporate more whole foods into your diet and fewer processed meals.
  • Eat more fresh fruits and vegetables as well as entire grains.
  • Limit foods with a lot of added sugar, sodium, or preservatives.

Look for foods that include phytochemicals or phytonutrients by doing some research. These are naturally occurring substances found in a broad variety of plants that may aid in the prevention of chronic illnesses such as cancer. Phytochemicals of various varieties may accomplish everything from preventing and repairing cell damage to suppressing tumor growth and increasing immunity.

Foods to Consume

The more colorful the meals you generate when you plan your meals, the better! Visit your local farmers’ market to find fresh, seasonal vegetables. Stock up on dark green, red, yellow, and orange fruits and vegetables. If fresh produce is unavailable, frozen or canned food will suffice; just make sure they are not packed in sweet syrups or sodium-laden preservatives.

Healthy alternatives include:

  • Spinach, kale, Bok choy, or other dark leafy greens
  • Broccoli
  • Sweet potatoes
  • Tomatoes
  • Carrots
  • Oranges
  • Strawberries
  • Blueberries
  • Edamame

Remember to include some whole grains while reducing processed carbs. Replace white rice with brown rice, standard pasta with whole grain pasta, and white bread with whole grain bread.

Choose lean meats such as chicken or turkey, as well as fish, as your protein source. Plant-based proteins can also be found in lentils, eggs, chickpeas, black beans, and pinto beans.

Cooking Hints

Eat a mix of raw and cooked veggies to keep things interesting. Find methods to add cancer-fighting foods into your diet whenever feasible, and shop near the store’s perimeter because less processed goods are frequently available there.

Punch up the taste using fresh herbs and spices as opposed to salt or butter. A small amount of olive oil is a healthy fat, but don’t go overboard.

  • Add extra vegetables to soups and spaghetti sauces to make them more filling.
  • Make a smoothie with nutrient-dense fruits and vegetables.
  • Consume raw veggies as a snack or roast them as a tasty side dish.
  • Include whole grains to feel satisfied for longer and to enhance your fiber consumption.

These same guidelines apply if you are in cancer therapy or remission. You want to provide your body with enough vitamins, minerals, and nutrients to aid in healing and infection resistance.

Get Assistance with Meal Planning and Preparation

Seniors are not required to accomplish everything on their own. In-home caregivers may be an invaluable resource and source of support. They may assist elders with meal planning, grocery shopping, and food preparation so that they can easily obtain a healthy diet that meets their nutritional needs and objectives. This is especially useful if using knives or appliances is dangerous, navigating the kitchen or store is challenging for elders, or they are receiving cancer treatment. An in-home caregiver may also provide company during meals to encourage older individuals to eat and ensure that foods are prepared and kept securely.

Contact Always Best Care (East Bay) at (925) 210-0323 to book a care consultation to learn more about the advantages of working with a nonmedical in-home caregiver.

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