Cancer Prevention? Nutrition Matters

National Nutrition Month® is sponsored annually by the Academy of Nutrition and Dietetics to focus on the importance of making informed food choices, developing good eating habits and staying physically active.

Did you know a healthy lifestyle can lessen your chances of developing cancer?

Nearly 2 million Americans will be diagnosed with and more than 611,000 will die of cancer in 2024, according to the American Cancer Society. Research shows that nearly one half of these cancer cases and deaths are preventable.

There is growing evidence that what we eat plays a significant role in some types of cancer. For example, studies have found a higher incidence of prostate cancer in men whose diets are high in fats, particularly animal fats, and low in vegetables. Certain types of breast and colorectal cancer have also been linked to what we eat.

A diet high in fruits, vegetables, beans and whole grains and low in red meat, processed foods and sugar is recommended to help reduce cancer risk. It’s also important to limit alcohol consumption to no more than two drinks a day for men and one drink a day for women.

The New American Plate
The Dietary Guidelines, published most recently in 2020 by the U.S. Departments of Agriculture (USDA) and Health & Human Services (HHS), are designed to help Americans make healthy food choices at distinct stages of life to maintain health and reduce the risk of chronic diseases.

Many of us may be familiar with the MyPlate graphic, which recommends filling half our plates with fruits and vegetables and the other half with grains and protein-rich foods, with a cup of dairy on the side. Still, the traditional American meal often contains sizable portions of meat (beef, lamb and pork, which are associated with an increased risk of colon and rectal cancer) and processed foods, few vegetables and too many calories.

The American Institute for Cancer Research (AICR) provides healthy eating recommendations specifically to prevent cancer. The AICR New American Plate aims to have non-starchy vegetables, fruits, whole grains and beans make up two-thirds (or more) of each meal, and lean poultry, such as poultry and seafood, make up one third (or less). Fruit is a suggested dessert.

Reflecting the latest and most authoritative scientific worldwide research, the AICR recommends a plant-based diet.

What exactly does plant-based mean, and is this diet right for you? Many think “plant-based” means eating tofu, brown rice and vegetables for every meal. Not so! This term refers to eating less animal protein and more fruits, vegetables, whole grains and plant protein.

A plant-based diet can help prevent or ease the effects of many conditions, including cancer, diabetes or high cholesterol, as well as aiding in weight loss and the prevention of stroke and heart disease. Of course, if you have a unique medical condition, work with your health care provider to develop a diet that best suits your needs.

An easy tip? Plan for a variety of foods and colors, and if your plate looks like a rainbow, you are making great food choices. Here’s a partial list of plant-based foods that contain valuable vitamins and minerals proven to lower cancer risk:
• Apples
• Asparagus
• Blueberries
• Broccoli
• Brussels sprouts
• Carrots
• Cauliflower
• Cherries
• Cranberries
• Flaxseed
• Grapefruit
• Grapes
• Kale
• Oranges
• Raspberries
• Spinach
• Strawberries
• Tomatoes

Does Sugar Feed Cancer?
“Does sugar feed cancer?” is one of the top questions patients ask oncology dietitians. There is no clear evidence that sugar directly fuels cancer growth or that eliminating sugar can slow cancer growth.

However, AICR guidelines recommend limiting sugar-sweetened drinks and excess sugar, which can lead to weight gain. According to AICR, excess body weight increases the risk of at least 12 cancer types.

Save Money and Eat Healthier
It may seem like healthier foods are too expensive, but it may be easier than you think to plan your menus around them. You’ll get the most out of your food budget by purchasing some of the foods listed here:
• Beans, peas and lentils
• Potatoes and sweet potatoes
• Peanut butter
• Canned salmon, tuna and crab meat
• Grains such as oats, brown rice and barley
• Frozen or canned fruits and vegetables
• Eggs – Yes! Even if a dozen eggs cost five dollars, that’s 42
cents each for a high-quality, versatile protein source!

Make Healthy Snacks at Home
Eating more healthily can be less costly if you think and plan ahead.

Make homemade snacks by purchasing quart containers of low-fat yogurt or cottage cheese and dividing them into smaller containers. For trail mix, combine unsalted nuts, dried fruit, and whole grain pretzels or cereal to portion accordingly. Air-popped popcorn and fresh fruits in season also tend to cost less than pre-packaged items. Bananas and apples are terrific snacks that travel well.

Aside from healthy eating, there’s much more you can do to reduce your cancer risk. Limit the time you spend sitting and strive for daily physical activity. Aim for a healthy weight, limit alcohol and avoid smoking and tobacco in any form.

Independent scientific studies from around the world show that the more closely you follow these cancer prevention recommendations, the lower your risk of developing cancer. It’s definitely worth the effort!

WORLD-CLASS CANCER TREATMENT, CLOSE TO HOME
About Florida Cancer Specialists & Research Institute, LLC:
(FLCancer.com)
For the past 40 years, FCS has built a national reputation for excellence that is reflected in exceptional and compassionate patient care, driven by innovative clinical research, cutting-edge technologies and advanced treatments, including targeted therapies, genomic-based treatment and immunotherapy. Our highest values are embodied by our outstanding team of highly trained and dedicated physicians, clinicians and staff.

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Ocala

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Ocala, FL 34471-5472

Ocala Cancer Center

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Ocala, FL 34474-9673

For more information, visit FLCancer.com