Dietary tips to reduce cancer risk
Dietary tips to reduce cancer risk
“Is ice cream bad?” “What are the best vegetables?” “Is acai really a superfood?” I often have patients try to categorize food. The answer is – there are no “good” or “bad” foods. But there are foods that researchers have determined do affect the risk for cancer and recurrence.
The American Institute of Cancer Research (AICR.org) was founded in 1982 to increase awareness of the diet – cancer link. Their mission is to champion the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight, and physical activity so that they can help people make informed lifestyle choices to reduce their cancer risk.
Fast food and processed foods
Limit consumption of fast foods and processed foods that are high in fat, starches, or sugar and sugar-sweetened drinks. The cancer risk is weight gain, becoming overweight and/or obese (body fatness is associated with over 12 different cancer types).[1]
Red and processed meats
Limit consumption of red meat (such as beef and lamb) and processed meats (which are meats that have been preserved by smoking, curing salting or added preservatives). I would recommend no more than 18 oz (510 g) of red meat per week and to avoid processed meats where possible. Consumption of high amounts of red and processed meats are both reported associated with colorectal cancer.[1]
Alcohol
Limit alcohol consumption. For cancer prevention I would go as far as to recommend not drinking alcohol at all. There is strong evidence that alcohol is associated with six cancer tpyes andeven one glass of alcohol a day can increase the risk (of some cancers). [1]
Summary
The best strategy is to “balance your plate”. Half of your plate should be comprised of fruits and vegetables, one quarter of your plate whole grains, and the other quarter of your plate should be protein. This strategy increases the foods that are both lower in calories yet nutrient dense.
The author Ms Annette Goldberg has no relevant disclosures to report for this article.
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