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Reduce Your Risk

Learn about what foods are good for your health and what portion sizes to eat, to lower your risk for cancer and keep your body smiling.


What can I do?
  • Check out Canada's updated food guide to learn about what foods are good for your health.
    • Eat 5 to 10 vegetables and fruit every day
    • Eat less red meat (beef, pork, lamb and goat). Choose beans or fish instead
    • Avoid processed meats (ham, bacon, pastrami and salami, sausages, frankfurters and 'hot dogs')
    • Limit foods and beverages high in calories, fat, sugar or salt (sodium),  like:
      • Cakes, pastries, doughnuts and muffins etc.
      • Chocolate and candies
      • Cookies and granola bars,
      • Ice cream and frozen desserts
      • French fries
      • Potato chips, nachos and other salty snacks
      • Alcohol, fruit flavoured drinks, soft drinks, sports and energy drinks, and sweetened hot or cold drinks
  • Read nutrition labels on foods to choose products that contain less fat, saturated fat, trans fat, sugar and sodium
    • Make meals and snacks using ingredients that have as little as possible added sodium, sugars or saturated fat
  • Choose healthier menu items when eating out
  • Make water your drink of choice
    • Replace sugary drinks (including fruit juices) with water
  • Manage your snacking and choose healthy options
  • Remember that snacks can add up. Put snacks on a plate so you can see how much you eat
  • Snacks are a part of your eating pattern and some people may snack during the day instead of eating traditional meals
Eat well in BC
In British Columbia, we have so many delicious food options, so it is hard not to be a foodie. Going out for dinner or a treat is an activity of its own that we enjoy with friends and loved ones.

The trick is to enjoy these tasty foods in moderation, and to balance eating with some physical activity. Next time you are headed to downtown to try some delicious food, try some of these ideas:

  • Ask for the nutritional information of an item you want to order on a menu
  • Try having a plant-based protein option in place of meat, poultry or fish every now and then
  • Limit sauces, gravies and dips because they add extra calories and can have high amounts of fat and salt; try drizzling some olive oil or vinegar for extra flavour instead
  • Avoid processed, high-fat and high-salt foods such as fast food
  • BC is known for our delicious fresh greens, seafood, and wholesome options! Try a restaurant that is famous for delicious, healthy food
  • Check out Dietitians Canada's pages for healthy eating tips about food portions
More health benefits
By building healthy eating habits and limiting unhealthy food, you can decrease your risk of certain health complications.

Unhealthy eating can lead to:
  • Heart disease
  • Type 2 diabetes
  • High blood pressure
  • Metabolic disorders
  • Obesity
  • Tooth decay
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SOURCE: Reduce Your Risk ( )
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