Food for thought: Making the most of what you eat

Posted on 3/21/2017 by Karen Sabbath, MS, RD, CSO

We’ve all seen ads for “miracle” supplements that supposedly prevent or cure cancer or for special foods and/or diets that make tumors “melt away.” Many times, these claims are not based on sound clinical evidence, and people can end up spending a lot of money, with disappointing results. We don’t know why many cancers originate or develop, or why cure rates vary. Does that mean you should throw up your hands and give up, leaving all to chance and fate? Absolutely not! There is so much you can do!

There is sound scientific data to show that populations who adhere to specific healthy nutrition and lifestyle guidelines have a lower overall incidence of various types of cancer. Following these recommendations does not ensure that you will be cancer free, but it does mean that you lower your risk. Think of the analogy of driving a car. If you maintain your car with the recommended service and drive carefully at all times, you lower your risk of having a car accident, but it doesn’t rule out the possibility of having something else happen (a pothole, an accident with a bad driver, or a flat tire). In order to lower your cancer risk, choose to be proactive by giving your body the best weapons to fight disease.

What are the guidelines?

According to the American Institute for Cancer Research, and as supported by the American Cancer Society:

1. Be as lean as possible without becoming underweight. Next to not smoking, maintaining a healthy weight is the most important thing you can do to reduce your risk of cancer. Body fat releases insulin, estrogen, and other hormones into your body that can be inflammatory and stimulate growth of cancer cells. Keep your BMI (body mass index) less than 25 or the best benefit. 

2. Be physically active for at least 30 minutes every day, or 150 minutes a week. Limit sedentary activity. Any type of physical activity is great for reducing cancer risk and risk of other chronic diseases, plus it helps to prevent weight gain. No need to buy spandex and head to a fancy gym; go for a brisk walk in the fresh air! Regular activity keeps hormone levels in check. If you have a sedentary job, make sure you get up and walk around for a few minutes every hour.

3. Avoid sugary drinks and limit consumption of energy-dense foods. Energy-dense foods can be high in sugar and/or fat, and are often high in “empty” calories, which can contribute to becoming overweight. Avoiding these foods helps to decrease cancer risk by preventing obesity. Better to choose fluids like water, unsweetened tea, and/or coffee. Natural fruit juice can be good for you, but keep your portions to a half cup or less, once a day. You can “stretch” the juice by diluting it with water.

4. Eat a variety of vegetables, fruits, whole grains, and legumes (beans). Try to base your diet around plant foods, which are high in fiber and low in calories. They are also rich sources “phytochemicals” (nutrients from plants) and antioxidants that are natural “cell protectors,” preventing cell damage that can lead to cancer. When you plan your meal, aim to fill at least two thirds of your plate with vegetables, fruits, whole grains, and beans. Limit animal protein to one quarter to less than one-third of your plate. 

5. Limit consumption of red meats (such as beef, pork, veal and lamb) and avoid processed meats. There is convincing evidence that eating large amounts of red meat can result in colorectal cancer. Studies also show that consuming small amounts (less than 18 oz./week) may be safe. If you grill, avoid charring! Eating even small amounts of processed meat (ham, bacon, salami, hot dogs, and sausages) can increase cancer risk. Avoid any processed meats containing nitrites.

6. If consumed at all, limit alcoholic drinks to two drinks per day for men and zero to one drink for women. Research shows that modest amounts of alcohol can have a protective effect against coronary heart disease. But for cancer prevention, alcohol can be a potent carcinogen. The best advice for reducing the risk of cancer is not to drink alcohol, or limit your consumption! One drink = 5 oz. wine, 1½ oz. hard alcohol or 12 oz. beer.

7. Limit consumption of salty foods and foods processed with salt (sodium). Salt and foods preserved in salt can increase the chance of developing stomach cancer. If you have hypertension (high blood pressure) or certain heart conditions, a high salt intake is discouraged. Sodium comes from salt as well as many additives and preservatives. Check the label: 1 teaspoon of salt has 2400 mg of sodium. Keep your daily intake under 2300 mg a day.

8. Don’t rely on supplements to protect against cancer. High dose supplements can affect the risk of some cancers. The best source of nutrients is from food and beverages, not dietary supplements. There are situations that warrant supplementation, for example if you have a documented vitamin deficiency or are at risk of a deficiency (as in the elderly or in women of child-bearing age). Remember that vitamins and other supplements are medications and can interact with other prescription drugs or cancer treatments. If you are not sure, it’s best to discuss your supplement use with your doctor or Registered Dietitian. 

9. New mothers: Try to breastfeed babies for up to 6 months and then add other liquids and foods.

Lastly, it goes without saying: do not smoke or chew tobacco.

For more detailed information, visit The American Institute for Cancer Research: Recommendations for Cancer Prevention.

So many people want a quick fix for lowering their risk of cancer, but the goal is for a long-term fix. Changing the way we eat, the amount we move, and how much we weigh provides the best defense for having a long and healthy life. And, as a bonus, these guidelines dovetail nicely with the new USDA/FDA 2015 – 20 Dietary Guidelines for Americans, which are aimed at preventing all chronic diseases. So begin today, and treat your body to the life and care it deserves.