Improve Diet for Protection Against
Cancer
Most Americans already know that not smoking, maintaining a healthy weight, and drinking alcohol in moderation are important keys to avoiding cancer and other health conditions. What else can Americans do to help decrease their risk of cancer? The answer is simple: eat a healthy diet and exercise.
There is strong scientific evidence that eating a healthy diet and participating in regular physical activity can reduce the risk of some types of cancer. Eating a diet low in fat and high in fiber, fruits, vegetables, and grain products on a regular basis may help to prevent cancer from developing.
The American Cancer Society estimates that as much as 35 percent of cancer deaths may be related to dietary factors. Cancer is the second leading cause of death in the United States. Seven out of every 10 cancer cases are linked to diet and lifestyle factors.
Our Lady of Bellefonte Hospital clinical dietitians recommend that individuals eat five servings of fruits and vegetables from a wide variety of sources each day. "Fruits and vegetables contain a variety of vitamins, minerals and phytonutrients, which are beli-eved to play a role in cancer prevention," Diva Justice, RD, LD, OLBH Food and Nutrition director, said. "Fiber is found in plant food such as fruits, vegetables, legumes and whole grains. Adults should consume 25-30 grams of fiber a day."
The message is clear, making lifestyle changes is the single most important aspect for Americans to decrease their risk of developing cancer.
OLBH Food and Nutrition experts recommend the following diet and lifestyle changes to lower one's cancer risk.
- Eat a variety of foods, especially fruits and vegetables.
- Limit red meat to 3-ounces per day - about the size of a deck of cards.
- Avoid large quantities of fat, saturated fat and cholesterol.
- Eat foods high in fiber - fruits, vegetables, grains and beans.
- Avoid foods high in sodium - use herbs and spices instead of salt.
- Limit alcoholic beverage intake - two per day for men and one per day for women.
- Avoid salt cured, charred, burned and smoked foods.
- Limit processed meats that have been treated with nitrates including hot dogs, bologna and bacon.
- Avoid being overweight.
- Maintain a good level of physical activity - at least 30 minutes daily. Check with your physician before beginning any exercise regime.
- Prepare and store food safely.
- Do not smoke.
For more information about lifestyle modifications for protection against cancer, please call the CareLine at (606) 833-CARE (2273).
|
