Cancer is not a single disease. Actually more than 100 diseases are considered cancer by their nature – uncontrolled reproduction of abnormal cells. There are nearly 1.4 million diagnosed cancer cases in the U.S. each year, and more than 500,000 Americans die every year from cancer.
Recent studies have reached the same conclusion: You can help protect yourself against some types of cancer by eating a healthy diet. You probably already have a pretty good idea about which foods are good for you and which aren't. This information might help you make some life-saving decisions about how and what you eat.
How Serious Is the Problem?
Worldwide, more than seven million people die from cancer every year. The number is increasing each year. This is one area of health where you can make choices that could protect and improve your health. If your diet puts you at high risk for getting cancer, take some time to re-think your eating habits. Increasing daily intake of fruits and vegetables and reducing meat and other high-fat foods seems like a relatively easy way to improve your health and decrease your risk of contracting cancer.
What Should You Eat?
There are no guarantees, of course, but evidence shows a strong connection between cancer and lifestyle choices. Diet and smoking are the major factors in cancer that you can control.
Fruits and vegetables top the list of protective foods. People eating five or more servings of fruits and vegetables daily are less likely to get cancer during their lifetime than those who eat three or fewer servings. In addition to increasing the intake of fruits and vegetables, it is important to reduce the intake of saturated fats. Saturated fats are found largely in meat and other animal products. Fried foods add unnecessary fat to the diet.
Dietary Recommendations of the American Institute for Cancer Research (AICR) Expert Panel for Lower Cancer Risk:
- Choose predominantly plant-based diets rich in a variety of vegetables and fruits; peas, beans and lentils (legumes); and minimally starchy staple foods (whole grains).
- Avoid being underweight or overweight, and limit weight gain during adulthood to less than eleven pounds.
- If occupational activity is low or moderate, take an hour's brisk walk or similar exercise daily, and also exercise vigorously for a total of at least one hour in a week.
- Eat 400-800 grams (15 ounces to 30 ounces) or five or more portions (servings) a day of a variety of vegetables and fruits, all year round.
- Eat 600-800 grams (20 ounces to 30 ounces) or more than seven portions (servings) a day of a variety of cereals (grains), legumes, roots, and tubers. Choose minimally processed foods. Limit consumption of refined sugar.
- Alcohol consumption is not recommended. If consumed at all, limit alcoholic drinks to no more than two drinks a day for men and one drink a day for women.
- If eaten at all, limit intake of red meat to less than 80 grams (3 ounces) daily. It is preferable to choose fish, poultry, or meat from non-domesticated animals in place of red meat.
- Limit consumption of fatty foods, particularly those of animal origin. Choose modest amounts of appropriate vegetable oils.
- Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season foods.
- Do not eat food which, as a result of prolonged storage at ambient temperatures, is liable to be contaminated with mycotoxins.
- Use refrigeration and other appropriate methods to preserve perishable food as purchased and at home.
- When levels of additives, contaminants, and other residues are properly regulated, their presence in food and drink is not known to be harmful. However, unregulated or improper use can be a health hazard, and this applies particularly in economically developing countries.
- Do not eat charred food. For meat and fish eaters, avoid burning of meat juices. Consume the following only occasionally: meat and fish grilled (broiled) in direct flame; cured and smoked meats.
- For those who follow the recommendations presented here, most dietary supplements (except for vitamin D) are probably unnecessary, and possibly unhelpful, for reducing cancer risk.
What Should You Do?
The AICR recommends that people should eat more plant-based foods and limit meat consumption to about three ounces, or one serving, a day. The AICR report further states that some lung, breast, and colon cancers could be prevented by appropriate diet choices, regular exercise, and maintaining a healthy body weight. Add this to not smoking and moderate consumption of alcohol and the AICRF believes that as much as 60 percent of all cancers are preventable. If that means a dramatic change in your diet and lifestyle, consider the benefits – and the risks of not making those changes. |
