The Latest on Food for Cancer Prevention
The media is ripe with new ways to prevent cancer through "super" foods, but often these recommendations are based on a single promising study and lack sufficient evidence to support the claims with confidence. A recent article in the Journal of the American College of Nutrition released diet recommendations for the prevention of cancer based on a review of many studies.
Foods to Include
1. Fruits and vegetables: Strive for at least five servings of colorful fruits and vegetables daily to reduce cancer risk.
2. Whole soy products: These include soymilk, tofu, tempeh and edamame. If you have a history of prostate or breast cancer, consider adding soy foods to your diet.
Foods to Limit or Avoid
1. Alcohol: Even a small amount has been associated with increased risk of certain cancers. Avoidance is recommended.
2. Red and processed meats: This includes all beef, lamb and pork products, as well as processed meats, including bacon, sausage, ham and lunchmeat. Limit red meat to 18 ounces per week. Avoid processed meats.
3. Grilled, fried and broiled meats: These high-heat cooking methods cause red meat, poultry, game and fish to produce cancer-causing compounds, especially meats that are high in fat. Limit cooking time, keep temperatures low and cook only low-fat meats.
While no one food can cure or cause cancer, experts agree that each meal and snack should be focused on plant foods, which include a variety of vegetables, fruits, whole grains, whole soy foods, beans and nuts.
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Want more information on nutrition, healthy eating and cancer prevention?
- Vegetables Pack a Powerful Punch Against Cancer
- Give Me 5: Advice on Eating Fruits and Vegetables
- Preparing Foods With Antioxidants
- Food for Thought: the power of a plant-based diet
You can also browse our Nutrition section.