According to the American Cancer Society or ACS, some of the "most important determinants of cancer risk" among smoke-free Americans, are personal food choices. In 2006, the ACS, developed nutrition guidelines for cancer prevention. Reviewed every five years, the recommendations underscore the importance of maintaining a healthy weight and promote individual choice. Other health organizations, such as the National Cancer Institute, the American Dietetic Association and the American Institute of Cancer support these cancer-free living recommendations.
Stay Lean
Fourteen percent to 20 percent of all cancer-related deaths are associated with excess weight. Obesity is "clearly associated with breast cancer in postmenopausal women, colon, kidney and esophageal cancers" writes Dr. Lawrence Kushi and colleagues in an article published in "CA: A Cancer Journal for Clinicians." Because balancing calorie intake with energy output is the key to weight control, eating all foods and beverages in smaller portions is helpful. Become familiar with standard serving sizes by weighing and measuring foods eaten during one week. Read food labels carefully, noting actual serving sizes. Consider the nutritional value of your food choices and find lighter, healthier alternatives. Maintaining a lean body type is easier when you establish checkpoints for food intake and remain physically active.
Emphasize Plants
Eating plenty of fruits, vegetables and beans, is linked to lower lung, mouth, esophageal, stomach and colon cancers. Foods in this category contain a number of beneficial vitamins, minerals, fiber, and bioactive compounds such as indoles, terpenes and phenols. Broccoli and other cruciferous vegetables increase cancer-defense enzymes. The individual anticancer effects are boosted when several bioactive substances interact, according to the American Institute for Cancer Research, or AICR. Therefore, broaden selections by including dark green and orange vegetables, vitamin C-rich citrus fruits and red pigmented grapes and apples. The ACS suggests eating at least five servings of fruits and vegetables each day.
Monitor Meats
High intake of red meats, such as beef, pork or lamb, and processed meats, such as luncheon meats, ham, bacon and hot dogs, increases colon, rectum and prostate cancer occurrences. Meats preserved by smoking or salt may also increase risk and should be rarely eaten according to the ACS guidelines. Consume leaner cuts of meat, chicken and fish. Think of meat as a side dish instead of the main course. Legumes are healthy protein alternatives that contain folate. Low folate intakes are associated with rectal, colon and breast cancer in persons who drink alcoholic beverages. However, women at risk for estrogen-responsive cancers of the breast or endometrium should use soybean-derived foods sparingly because soy contains estrogen-like compounds.
Switch Grains
Foods made from the entire grain seed are higher in fiber, B-complex vitamins and minerals than are refined flour products. These nutrients provide a wide range of health benefits, including lower risk of cardiovascular disease, diabetes and diverticulitis. The association between whole-grain foods and cancer prevention is inconsistent. Nevertheless, the ACS recommends switching to whole grains as part of an overall nutritious diet plan. Approximately one-half of grain selections should be whole grains.
Drink Wisely
Alcoholic beverages raise the risk for breast, liver, mouth, throat, larynx and esophageal cancers. The ACS recommends two alcoholic drinks per day for men and one per day for women. Non-alcoholic beverages, such as coffee and tea, not linked to increased cancer risk or prevention, may be consumed in moderation. Growing scientific evidence suggests increasing vitamin D and calcium sources for cancer risk reduction. Look for vitamin D and calcium-fortified milk or juice for a beverage choice. Taking control of what you eat gives power to cancer-free living.
References
- "American Journal Clinical Nutrition"; Accruing evidence on benefits of adherence to the Mediterranean diet on health; Francesco Sofi, Rosanna Abbate, Gian Franco Gensini et al.; November 9, 2010.
- "CA Journal for Clinicians"; ACS Guidelines on Nutrition and Physical Activity for Cancer Prevention; Lawrence H. Kushi, Tim Byers, Colleen Doyle, et.al.; September/October 2006.
- National Cancer Institute; Cancer Trends Progress Report 2009-2010.
- Dairy Council of California; Dietary Requirements; November 2, 2010.
