Nutrition and Cancer

Impact of diet and cancer
It is estimated that 30-40% of cancer cases are preventable through diet. People whose diets are rich in fruit and vegetables have a lower risk of getting certain cancers. These include cancers of the lung, mouth, pharynx, esophagus, stomach, colon and rectum. They are less likely to get cancers of the breast, pancreas, ovaries, larynx and bladder and may reduce their risk of prostate cancer. Not only does a diet high in fruit and vegetables help to protect against cancer, it lowers a person’s risk of diabetes, heart disease and hypertension. Fruit and vegetables are lower in calories than processed food and help with maintaining a healthy body weight. Eating a healthy diet, which include fruit and vegetables helps achieve overall health and well being.

5-9 daily servings of fruits and vegetables
Experts recommend consuming 5 to 9 servings of fruit and vegetables a day. This includes consuming 2 to 4 servings of fruits and 3 to 5 servings of vegetables. Vegetables should include 1 to 2 servings of dark-green and deep yellow vegetables. White potatoes show no evidence of protecting against cancer.
Learning to eat more fruits and vegetables doesn’t have to be hard. It can be as easy as adding fruit to cereal or eating an apple instead of a bag of potato chips. Try adding a serving of fruit and vegetables at each of the three daily meals and as a snack. To learn more about eating 5 to 9 servings of fruits and vegetables, visit www.5aday.gov.

Low fat diet
Studies indicate a link between a diet high in fat and certain cancers, particularly colon, prostate, and endometrial cancers. Eating a diet low in fat can help maintain a healthy body weight. Try avoiding or limiting fried, greasy and fatty foods. Using olive oil or canola oil instead of shortening or lard can cut down on saturated fats. When grocery shopping, shop around the perimeter of the store verses going down the aisles. This helps to limit purchasing packaged foods which are higher in fats. The U.S. Dietary Guidelines recommend no more than 10 percent of calories come from saturated fatty acids and no more than 30 percent from total fat.

Body weight
Studies show a link between obesity and cancer. Experts conclude that obesity is associated with cancers of the colon, breast (postmenopausal), endometrium, kidney, and esophagus and possibly gallbladder, ovarian and pancreas cancers. Eat three balanced meals a day with snacks when hungry. Incorporate 5 to 9 servings of fruit and vegetables with your meals and snacks and choose low fat foods. This coupled with a physical activity routine will help to achieve a healthy body weight.

Alcohol
Women who consume more than one alcohol drink and men who consume more than two alcohol drinks a day increase their risk for certain cancers. For both men and women these include mouth, esophagus, pharynx, larynx and liver cancers. For women it increases the risk for breast cancer. Heavy alcohol use may increase the risk of ovarian cancer for women and colorectal cancer for both men and women. Using tobacco and alcohol increases the risk for head and neck cancers.



See also:
Physical Activity and Cancer
Sun and Cancer
Tobacco and Cancer