Plant-Based Eating for Cancer Risk Reduction During the Holidays
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Being a carrier of a genetic mutation that puts me at high risk of cancer comes with its challenges. One of the ways I empower myself is through the food choices I make every day.
According to the American Institute for Cancer Research (AICR), our food choices play a crucial role in reducing our cancer risk, and a plant-forward eating pattern is a beneficial way to protect ourselves from several cancers. Over the past eight years, I’ve transitioned to a fully plant-based lifestyle, which has been transformative for my physical, mental, and emotional health.
Having said that, with the holiday season approaching, I want to acknowledge that my goal is always to focus on progress, not perfection. There will always be people at festive gatherings who may not understand my choices — and that’s okay! The holiday season is when I stay deeply connected to my “why” and find balance, so that I can enjoy these cherished moments with my loved ones.
In this post, I’ll share with you how I’ve learned to embrace holiday gatherings as an opportunity to educate my loved ones on the power of plant-based eating for cancer risk reduction, as well as give tips on navigating festive gatherings.
Benefits of a Plant-Forward Eating Pattern
Plant-based eating patterns are low in fat and calories while being rich in antioxidants, vitamins, minerals, and fiber — all essential components of reducing the risk of cancer and maintaining a healthy weight and good overall health. A mantra that I love is “Eating the Rainbow.” This essentially means eating unprocessed whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Each color of the rainbow symbolizes several phytochemicals, including antioxidants, which play a crucial role in combating cell damage and reducing the risk of cancer.
Certain vegetables and fruits like leafy greens, berries, and pomegranates are known to be among the best sources of antioxidants. Fiber, the second superstar of plant-based diets, is an indigestible carbohydrate found in plants. Surprisingly, the average American only consumes about 15 grams of fiber per day, while the AICR recommends eating at least 30 grams of fiber per day from whole plant-based foods, specifically for cancer risk reduction. And here is what shocks people the most: You can only get fiber from plants!
Lastly, plants are an abundant source of nutrients — like vitamins A, C, and E — that help boost your immune system. This not only helps your body fight cancer cells but can also reduce your risk of getting frequent colds, especially if you are attending a lot of social gatherings during the holiday season.
Eating Healthfully During the Holidays
Now that we have the “why” down, let’s talk about my top three tips for navigating the holiday season if you are trying to stick to a plant-based eating pattern without feeling completely overwhelmed.
1. Bring Your Own Dish!
This is easily my favorite option because it allows others to taste the incredible deliciousness of plant-based eating, while making sure you have something to eat as well. I love bringing a traditional plant-based dish or dessert to gatherings. My famous dish is a plant-based mac and cheese made from a base of cashews, potatoes, carrots, and spices. People are always surprised and amused by how delicious plant-based foods can be. I consistently emphasize that the key to enjoying food lies in the art of seasoning and preparation.
2. Check in With Yourself and Your Hunger
The holidays can feel like a never-ending buffet, and it’s easy to get carried away with all the food around you. I make it a point to hydrate with water and eat a plant-based snack before heading to a social gathering. That way I don’t arrive hungry and end up overeating. Before making myself a huge plate at a gathering, I try to check in with myself to see if I’m actually feeling hungry or if I’m eating because I’m bored or because of social pressure. Sometimes that check-in is enough to help me make mindful choices.
3. Know That Everyone Won’t Agree With Your Choices (and That’s Okay!)
During the holidays, we tend to see more friends, family, and loved ones who we may not see very often otherwise. In my experience, this can lead to some interesting conversations, especially if you are making mindful food and drink choices while others may not be doing the same.
I choose to view other people’s questions, comments, and sometimes judgments simply as curiosity. I take it as an opportunity to share my knowledge about the benefits of a plant-predominant diet and why it’s personally so important for my health as a carrier of a genetic mutation. Most people will appreciate and respect you for what you shared, but there are others who just won’t understand. And that is okay!
And as a palliative care physician who mostly takes care of people living with lifestyle-related chronic illnesses, it is a pleasure each time I get an opportunity to plant a seed of thought in people’s minds, particularly when it comes to the significance of our lifestyle choices.
Conclusion
Empowering myself through my everyday food choices has been a life-changing decision. Eating plant-based, antioxidant-rich foods helps me maintain a healthy weight, boost my immune system, and reduce my cancer risk.
The holiday season holds a special place in my heart, representing love, gratitude, and meaningful connections with the people that are most important to me, including myself. So, I intentionally make it a priority to continue to do the things that I know are good for my body, despite the social pressure that may come with holiday gatherings. I take the time to mindfully indulge in holiday treats and mocktails because I know that it is always about grace and progress, never perfection!
So, this holiday season, I encourage you to nourish your body and soul with love, joy, and connection through plant-based foods and enlightening conversations. Happy holidays!
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