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It is estimated that 30 percent of avoidable cancers may be attributed to what we eat and what we don’t eat. The American Institute for Cancer Research has the following recommendations for cancer prevention.
Increase your fruit and vegetable consumption. It is ideal to consume five to nine servings of fruits and vegetables every day, yet recent data from the U.S. Centers for Disease Control and Prevention reveals that only 14 percent of U.S. adults consume even the minimum five servings a day. Why fruits and vegetables? Fruits and vegetables are rich in fiber, vitamins and are our most potent source of antioxidants. In addition, they contain many phytonutrients have been found to promote anticancer activity. Cruciferous vegetables, like broccoli, cauliflower, Brussels’s sprouts, cabbage, kale, collard greens and radishes, are particularly potent cancer fighters. Heavily pigmented fruits, (berries, red grapes, and pomegranates) contain important and powerful antioxidants.
Although five to nine servings of fruits and vegetables a day seems like an impossible goal, it is easily attainable with a little planning. Start your day with a glass of juice and add a banana or some berries to your cereal. This gives you three servings of fruit. For lunch, consider eating a bowl of vegetable soup, a sandwich with lettuce and tomato, and a piece of fruit. This adds another three servings of fruits and vegetables. Snack on fruit or raw veggies to sneak in another serving. Wrap things up by adding a salad and side of vegetables for dinner and you are up to nine servings of fruits and vegetables for the day.
There are some foods that are recommended to be avoided or limited for a cancer prevention diet. The AICR recommends avoiding sugary drinks, as well as foods processed with a lot of sugar. Try to avoid foods that list sugar, fructose, syrups, dextrin or other words for sugar in their ingredient list.
It is also important to limit consumption of red meats and to avoid processed meats entirely. Research has shown a direct link between consuming increasing amounts of red meat and colon cancer. Work more fish, poultry and eggs into your diet.
Alcohol intake should be limited to one drink a day for women, two for men. However, women with a high risk of breast cancer should limit themselves to one alcoholic beverage a week.
Anita Marlay, R.D., L.D., is a dietitian in the cardiac rehab department at Lake Regional Health System in Osage Beach.
It is estimated that 30 percent of avoidable cancers may be attributed to what we eat and what we don’t eat. The American Institute for Cancer Research has the following recommendations for cancer prevention.
Increase your fruit and vegetable consumption. It is ideal to consume five to nine servings of fruits and vegetables every day, yet recent data from the U.S. Centers for Disease Control and Prevention reveals that only 14 percent of U.S. adults consume even the minimum five servings a day. Why fruits and vegetables? Fruits and vegetables are rich in fiber, vitamins and are our most potent source of antioxidants. In addition, they contain many phytonutrients have been found to promote anticancer activity. Cruciferous vegetables, like broccoli, cauliflower, Brussels’s sprouts, cabbage, kale, collard greens and radishes, are particularly potent cancer fighters. Heavily pigmented fruits, (berries, red grapes, and pomegranates) contain important and powerful antioxidants.
Although five to nine servings of fruits and vegetables a day seems like an impossible goal, it is easily attainable with a little planning. Start your day with a glass of juice and add a banana or some berries to your cereal. This gives you three servings of fruit. For lunch, consider eating a bowl of vegetable soup, a sandwich with lettuce and tomato, and a piece of fruit. This adds another three servings of fruits and vegetables. Snack on fruit or raw veggies to sneak in another serving. Wrap things up by adding a salad and side of vegetables for dinner and you are up to nine servings of fruits and vegetables for the day.
There are some foods that are recommended to be avoided or limited for a cancer prevention diet. The AICR recommends avoiding sugary drinks, as well as foods processed with a lot of sugar. Try to avoid foods that list sugar, fructose, syrups, dextrin or other words for sugar in their ingredient list.
It is also important to limit consumption of red meats and to avoid processed meats entirely. Research has shown a direct link between consuming increasing amounts of red meat and colon cancer. Work more fish, poultry and eggs into your diet.
Alcohol intake should be limited to one drink a day for women, two for men. However, women with a high risk of breast cancer should limit themselves to one alcoholic beverage a week.
Anita Marlay, R.D., L.D., is a dietitian in the cardiac rehab department at Lake Regional Health System in Osage Beach.
