The anti-cancer plate
The anti-cancer diet consists mainly of vegetables (and pulses) accompanied by olive oil, garlic, herbs and spices. Unlike the typical Western diet, meat and eggs are optional and serve as a side for flavor.
Ideal plate composition
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The 4 daily essentials
To integrate at every meal, every day
Olive oil
2-4 tablespoons/dayMain source of fat — replaces all other vegetable oils
Garlic & onions
DailyAnti-cancer aromatic base — in almost every dish
Turmeric + pepper
1/4 tsp dailyPowerful anti-inflammatory spice — in sauces, soups, marinades
Green tea
3-5 cups/dayMain beverage — 3 to 5 cups a day
Anti-cancer plate vs Western plate
Anti-cancer plate
- ✦50% varied and colorful vegetables
- ✦25% low-GI whole grains
- ✦25% quality proteins (fatty fish, legumes)
- ✦Olive oil as main fat
- ✦Garlic, onions, spices at every meal
- ✦Green tea as main beverage
Typical western plate
- ✗Daily red meat
- ✗Excess conventional dairy
- ✗Refined sugars and white flours
- ✗Sunflower, corn and soybean oils
- ✗Ultra-processed foods
- ✗Regular fries and fried foods
Inspiring diets
Mediterranean diet
Olive oil, fish, vegetables, legumes, herbs — the foundation of the anti-cancer diet
Indian cuisine
Turmeric, ginger, anti-inflammatory spices everywhere
Asian cuisine
Green tea, soy, mushrooms, seaweed, ginger — a model of prevention