Survivorship: Maintaining a Healthy Weight

One of the most important ways to lower your risk of cancer is to maintain (keep) a healthy weight. A healthy weight means different things for different people. Talk with your care team about what is a healthy weight for you and the best way for you to stay active.

Being overweight can raise your risk of a few types of cancer, like breast cancer (after menopause), prostate, and endometrial cancers. Too much weight can also raise the risk of recurrence (the cancer coming back) for survivors of these cancers. The foods you eat and how much exercise you get can also affect your cancer risk.

The best way to maintain a healthy weight is through what you eat and drink and how active you are.

To get to or to keep a healthy weight you should:

Eat plants and fiber. Two-thirds of your plate should be non-starchy vegetables, fruits, whole grains, and legumes (beans, lentils). The last third may be a lean protein, like fish, chicken, or dairy foods. Think of these proteins as the “side dishes,” or if you like, you can keep it all plant-based!
Limit how much red meat (beef, pork, lamb) you eat to 12-18 ounces (or 3 portions) a week.
Aim for 30 grams of dietary fiber a day. Fiber lowers the risk of heart disease and diabetes. Most Americans do not get enough fiber. Fiber also helps you feel full, which can lessen the amount of food you eat! Dietary fiber is found in fruits, vegetables, whole grains (such as oatmeal, brown rice, whole-wheat bread), and legumes (beans, lentils, peas).
Limit sweetened beverages like sodas, fruit juices, sports drinks, and sweetened coffee and tea. Drink water instead. Add slices of fruit for flavor. Drink tea or coffee without sugar or cream.
Limit “fast food” and processed foods. These are high in fat, sugar, and sodium.
Get moving!
- Start by sitting less. Take a walk between meetings at work, park far away from the store’s front door, and choose the stairs instead of the elevator.
- Try to get 150 minutes of moderate activity or 75 minutes of vigorous activity each week.
- Do strength training (using weights or exercises that use your own body weight like push-ups) to help build muscle. Muscle helps burn calories.

Start with a small change and add more small changes over time. Small changes make it easier to stick with your new healthy habits. Talk with your care team about the changes you can make and if you have any questions about diet or safe exercise.

Learn more about reducing cancer risk on OncoLink or from the American Institute for Cancer Research.