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Did You Know That Most Cancers Can Be Linked To Nutrition Deficiency?
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Diet,
Nutrition & Cancer Prevention:
The Good News
The news about cancer gets better all the time. This pamphlet
is about the best news: that you can take steps to help
protect yourself and your family from cancer. Many studies
of the habits of people all over the world suggest that
you may reduce your risk of getting cancer by making healthy
choices about the foods you eat, the beverages you drink,
and whatever you smoke.
About one-third of all cancer deaths may be related to what
we eat. Making positive choices in your diet every day promotes
good nutrition and good health and may reduce your risk
of some types of cancer.
This pamphlet can help you make these choices. (These choices
are for healthy people. If you require a special diet, consult
a physician or registered dietitian before beginning any
modified diet plan. Remember good nutrition alone cannot
protect against all diseases or injuries. Be wary of fad
diets and supplements that are promoted to prevent or cure
cancer). Its recommendations are consistent with seven simple
guidelines that have been developed to help people eat a
healthy diet:
Nutrition and Your Health: Dietary Guidelines for Americans,
U.S. Department of Agriculture and U.S. Department of Health
and Human Services, Home and Garden Bulletin No. 232. Second
edition, 1985. The explanatory text following each of the
guideline statements has been written by NCI.
1. Eat A Variety of Foods. No one food provides all the
nutrients that a person needs. It is important to eat a
wide variety of foods each day such as: fruits and vegetables;
whole cereals; lean meats, poultry without skin, and fish;
dry peas and beans; and low-fat dairy products.
2. Maintain Desirable Weight. Obesity is a risk factor for
many diseases, including heart disease, high blood pressure,
diabetes, and some cancers.
3. Avoid Too Much Fat, Saturated Fat, and Cholesterol. A
diet low in total fat may reduce the risk for cancers of
the breast, prostate, colon, and rectum. Such a diet will
probably be low in saturated fat and cholesterol and may
also reduce risk of heart disease.
4. Eat Foods With Adequate Starch and Fiber. Most Americans
eat a diet low in starch and fiber. Health experts recommend
that we increase the amount of starch and fiber in our diets
by eating more fruits, vegetables, potatoes, whole grain
breads and cereals, and dry peas and beans. A high-fiber
diet may reduce the risk of colon and rectal cancer.
5. Avoid Too Much Sugar. A diet high in sugar promotes tooth
decay. Sugary foods are also often high in fat and calories
and low in vitamins and minerals.
6. Avoid Too Much Sodium. Too much sodium in the diet may
contribute to high blood pressure, especially for people
with a family history of high blood pressure. Untreated
high blood pressure can lead to heart attacks, strokes,
and kidney disease.
7. If You Drink Alcoholic Beverages, Do So In Moderation.
Drinking too much can lead to many health problems. Heavy
drinking is associated with cancers of the mouth, throat,
esophagus and liver. Cancer risk is especially high for
heavy drinkers who smoke. Alcoholic drinks are also high
in calories and low in vitamins and minerals.
FOODS TO CHOOSE
Given these guidelines, let's look at the kinds of food
and food components that are related to your cancer risk
and see how you can make choices to reduce that risk.
DIETARY FIBER Dietary fiber is material
from plant cells that humans cannot digest or can only partially
digest. It helps move food through the intestines and out
of the body, promoting a healthy digestive tract. A diet
high in fiber and low in fat may reduce the risk of cancers
of the colon and rectum.
Americans now eat about 11 grams of fiber daily. The National
Cancer Institute (NCI) recommends that Americans double
the amount of fiber they eat to between 20 and 30 grams
daily. For those who wish to consume more fiber, NCI recommends
that individuals not exceed 35 grams daily, because of possible
adverse effects. Fiber-rich foods, not fiber supplements,
are the sources of fiber to choose unless your doctor advises
you to do otherwise.
To put the fiber you need into your diet, choose more often
foods -breads, rolls, pastas, and cereals, for example -
made with whole grains and whole-grain flours of all kinds:
wheat, corn, rye, oats, and their brans. Choose less often
products made with refined flours - white breads, rolls,
pastries, and cakes. Choose from among all the fruits and
vegetables, both fresh and frozen. Eat foods like apples,
peaches, pears, and potatoes with their skins. Choose cooked
dry peas and beans; they are a good source of fiber. Foods
that are high in fiber are also usually low in fat.
FAT Some evidence indicates that diets high in fat may increase
the risk of cancers of the colon, breast, prostate, and
the lining of the uterus. Diets low in fat may reduce these
risks while they help to control weight and also reduce
risk of heart attack and stroke.
In the typical American's diet, about 40 percent of calories
come from fat. Some experts believe that amount should be
reduced to 30 percent. For example, an average diet for
a woman usually contains about 1,600 calories per day. If
a woman chooses to reduce fat consumption to 30 percent
of calories from fat, 480 calories would come from fat.
An average diet for a man contains 2,400 calories per day.
If a man chooses to reduce fat consumption to 30 percent
of calories from fat, 720 calories would come from fat.
To reduce the fat in your diet, choose more often the lean
cuts of beef, lamb, and pork and less often the high-fat
cuts. Trim away all the fat you can see before you cook
the meat and again before you eat it. If you eat luncheon
and variety meats, choose those that are labeled "reduced
fat content."
Meats provide necessary protein, vitamins, and minerals,
especially iron and zinc. These nutrients are important
components of a balanced diet to promote good health.
Choose more often poultry, such as chicken and turkey, and
remove the skin and visible fat before cooking.
Choose more often fresh fish and shellfish, plain frozen
seafoods without sauce, and canned fish packed in water
rather than canned fish packed in oil or fried seafoods.
Choose more often dry peas and beans and less often nuts
and seeds. As snacks, choose more often fresh or frozen
fruits and vegetables and air-popped popcorn and less often
pastries and deep fried foods.
Choose low-fat dairy products more often and those made
with whole milk or cream less often. Dairy products are
good sources of protein, vitamins and minerals, especially
calcium, another mineral important to good health.
Choose reduced-calorie or low-fat salad dressings and margarines.
Use cooking methods that add little or no fats to foods.
Cook meats on racks that drain away fats, and drain fat
from the pan before making gravy. Season vegetables with
herbs, spices, and lemon juice rather than with fats and
salt.
VITAMINS AND CRUCIFEROUS
VEGETABLES Diets rich in foods containing vitamin
A, vitamin C, and a precursor of vitamin A called betacarotene,
may reduce the risk of certain cancers. Diets low in vitamin
A actually may increase risk for some cancers.
Many vegetables and fruits contain vitamins A and C and
betacarotene. Choose especially from the vitamin-rich dark
green leafy vegetables and other green vegetables; the red,
yellow, and orange vegetables and fruits; the citrus fruits;
and juices made from any of these.
Vegetables from the cabbage family (cruciferous vegetables)
also may reduce cancer risk. They are good sources of fiber
and some vitamins and minerals as well. The cruciferous
vegetables are bok choy, broccoli, Brussels sprouts, cabbage,
cauliflower, collards, kale, kohlrabi, mustard greens, rutabagas,
and turnips and their greens.
Eat a variety of vitamin-rich foods, rather than relying
on vitamin and mineral supplements, to help protect yourself
from cancer.
CHANGING HABITS
You don't have to give up the foods you
like to help protect yourself from cancer. Instead, choose
"more often" the foods that may reduce your risks
of cancer; choose "less often" the foods that
might increase your risks of cancer.
Do not make all the changes overnight. Add fruits and vegetables
to your diet gradually over a period of several weeks. Each
time you shop, choose one more low-fat dairy product in
place of a product made with whole milk. Replace a product
made with refined flours or processed grains, such as white
bread, with one made with 100 percent whole-grain flours
and whole grains, such as whole wheat or rye bread.
Read product labels to help choose foods high in fiber and
vitamins A and C, and low in fat. Many food manufacturers
list calories, protein, fat, carbohydrates, vitamins, minerals,
and fiber on package labels.
Plan your day's menu. Use information from product labels
and other sources to find the total grams of fat you plan
to eat; multiply by 9 (the number of calories in a gram
of fat); then divide by the number of calories you will
consume. The answer will equal the percentage of calories
from fat. If it is more than 30 percent, you may wish to
choose more high-fiber, low-fat foods.
Choose cooking methods that add no fats to your foods; bake,
steam, poach, roast, or use a microwave oven.
If you broil, grill, or barbecue, protect foods from contact
with smoke, flame, and extremely high temperatures. They
can produce possible cancer-causing substances. Move racks
or grills away from heat sources, cook more slowly, and
wrap food in foil or put it in a pan before grilling or
barbecuing.
CANCER PREVENTION TIPS
At the beginning of this pamphlet, you read that good nutrition
promotes good health. But good nutrition is only part of
the story. It also is important to exercise each day, maintain
desirable weight, get regular physical checkups, and remember
these cancer prevention tips:
.Choose foods high in dietary fiber daily (fruits, vegetables,
and whole-grain breads and cereals).
.Choose foods low in dietary fat.
.If you drink alcoholic beverages, do so only in moderation.
.Avoid unnecessary X-rays.
.Health and safety rules of your workplace should be known
and followed.
.Avoid too much sunlight; wear protective clothing; use
effective sunscreens.
.Take estrogens only as long as necessary.
.Above all, DON'T SMOKE. Tobacco smoke causes about one-third
of all cancer deaths - more than all the other reliably
known cancer-causing agents added together. Heart disease
and emphysema caused by smoking kill even more people than
does cancer.
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