The Nutrition Handbook
Nutrition and Cancer - Guidelines
It is estimated by the National Cancer Institute that at least
35% of all cancers are nutritionally linked. For women, this is
as high as ONE HALF of all cancers (breast being particularly
related to a high fat, low fiber diet). Nutrition is vital for
a healthy immune system which protects us from and provides resistance
to cancer.
Here is a summary of the American Cancer Society's nutritional
guidelines:
- Eat five or more servings of fruits and vegetables each day. Many studies show a decreased risk of lung, prostate, bladder, esophageal and stomach cancers with plenty of fruits and vegetables in the diet. The average American consumes only three servings and this may include tomato ketchup and french fries! Dark green, yellow and orange types are the richest in protective botanical factors also called phytonutrients. Choose most of the foods you eat from plant sources. Include grain products in every meal, particularly whole grains as opposed to refined or processed ones. Choose beans as an alternative to meat.
- Limit your intake of high-fat foods, particularly from animal sources. High fat diets have been associated with an increase in the risk of cancers of the colon and rectum, prostate and endometrium. The association with breast cancer is weaker. Choose foods low in fat by replacing fat-rich foods with fruits, vegetables, grains and beans. Eat smaller portions and select non-fat or low-fat (1%) dairy products. When eating meat select lean cuts and bake or broil rather than fry meat, seafood and poultry.
- Be physically active: achieve and maintain a healthy weight. Physical activity can help protect against some cancers. At least thirty minutes of moderate activity on most days of the week is recommended for well-being. Physical activity stimulates bowel health and may play a part in normalizing hormone levels and reducing prostate and breast cancer risk.
- Limit consumption of alcoholic beverages, if you drink at all. In countries where alcohol consumption is high (more than two drinks a day) oral and esophageal cancers are more common. There is a more than additive effect with smoking. Small amounts (1-2 glasses) of wine or beer with food are associated with improved cardiovascular health and add to the enjoyment of a meal. Larger amounts may provide calories at the expense of more nutrient rich and cancer protective foods and are not recommended.