Research suggests
that approximately 1/3 of the 500,000 cancer deaths in the United States
each year is due
to dietary factors. For Americans
who do not smoke cigarettes, the most important risk factor a person
can control to reduce the chances of developing cancer is a combination
of diet & physical activity. Making changes to improve diet & exercise
at any age will promote health & lower cancer risk.
Studies have shown that people who eat the following recommended foods
have a lower risk for developing cancer. Scientific research does
not demonstrate a reduction of cancer risk from taking supplements
or food extracts
and
they may actually increase cancer and other health risks. In other
words, eat the real, whole foods, like fruits and vegetables, instead
of supplements!
After reviewing the whole body of research available, the American
Cancer Society has developed
4 basic guidelines
on nutrition and cancer prevention:
1) choose most of the foods from plant sources
2) limit the amount of high-fat foods, especially from animal sources
3) be physically active to achieve and maintain a healthy weight and
4) limit consumption of alcoholic beverages.
Since other newsletters have discussed weight management and exercise,
let’s
focus on the first 2 guidelines. First, choose most of the foods eaten from fruits,
vegetables, grains, breads, cereals, rice, pasta, beans, etc. Eat 5 or more servings
of fruits and vegetables each day by including them in every meal and using them
for snacks. Choose whole grains over processed or refined grains, like whole
wheat bread instead of white, to get more fiber, vitamins, and minerals. Use
beans as an alternative to meat – they are a good protein and fiber item
with very little fat. Second, use lower fat foods, such as non-fat milk and dairy
products, and leaner cuts of meat. Eat more chicken or turkey (without the skin)
and fish. Although Americans only need about 4 – 6 ounces of
protein per day, most people eat that much meat at lunch and again
at dinner! Therefore,
eat smaller amounts of meat and have them baked or broiled instead
of fried. Replace some of that animal protein with good vegetable protein
sources
such
as beans or tofu, which are also good sources of other important nutrients.
Limit consumption of alcoholic beverages, if you drink at all. Cancer
risk from alcohol consumption may start to increase with as little
as 2 drinks per day
for men and one drink per day for women. People who drink heavily
are often substituting the alcohol for other beneficial, nutrient
rich foods,
which may increase their
risk even more.
In summary, lowering risk for developing cancer means eating a balanced
diet with less animal fat, more fruits, more vegetables, more whole
grains, and at
a calorie level to maintain healthy weight. The best way to achieve
this is to take one step at a time. Remember, progress, not perfection,
has
the greatest
benefit.
*** Reproduction of this newsletter in an unaltered state is permitted
for educational purposes only. Reproduction for sales purposes
is not authorized. ***
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
||||||||
|
|
||||||||||||
|
|
||||||||||||
|
|
||||||||||||
|
|
|
|||||||||||
|
|
|
|
|
|
|
|
|
|||||