Cooking Techniques for Seniors to Reduce Cancer Risk


A well-balanced diet is an important aspect of maintaining good health and minimizing cancer risk. Eating nutritious meals may provide seniors’ bodies the fuel they need for a strong immune system and quick recovery, as well as minimize cancer risk. A person’s risk can be influenced by a variety of factors, including genetics, environment, lifestyle, and diet. While diet cannot prevent cancer, it can improve overall health.

What to Look For

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

  • Reduce your consumption of processed foods and increase your consumption of whole foods.
  • Increase your diet of fresh fruits and vegetables, as well as whole grains.
  • Foods having a lot of added sugar, salt, or preservatives should be avoided.

Look for foods that include phytochemicals or phytonutrients by doing some research. These are naturally occurring substances found in a wide variety of plants that may aid in the prevention of chronic illnesses, such as cancer. Phytochemicals have the potential to do anything from preventing and repairing cell damage to suppressing tumor development and increasing immunity.

What Foods to Eat

The more colorful the meals you prepare during meal planning, the better! Fresh, seasonal veggies can be found at your local farmers’ market. 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 even other dark green leafy vegetables can be used.
  • 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 Tips

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.

  • To enhance the flavor, use fresh herbs and spices instead of salt or butter. A bit of olive oil is good fat, but don’t overdo it.
  • To make soups and spaghetti sauces more full, add more veggies.
  • Blend nutrient-dense fruits and vegetables to make a smoothie.
  • Raw vegetables can be eaten as a snack or roasted as a nice side dish.
  • Include whole grains to feel fuller for longer and increase your fiber intake.

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 invaluable resources and a 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 secure.

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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