6 Good Eating Habits That Will Help Prevent Cancer
The American Institute of Cancer
Research Finally Gets on Board
By Sarah Baicker |
Excess body weight, even just a little, increases your risk of cancer, according to a study released this week by the American Institute for Cancer Research. But staying active and following six rules for good eating can turn the odds back in your favor, researchers say.
Researchers analyzed more than 7,000 large-scale studies over five years and are now convinced, said Philip James, a member of the report’s panel of experts, that excess body fat increases risks for cancer of the colon, kidney, pancreas, esophagus and uterus, as well as breast cancer in post-menopausal women.
But the report also found that “there are changes you can make in the way you live that will reduce your risk of getting cancer,” said Jeffrey Prince, AICR’s vice president for education.
Among the eight steps the 517-page report recommends are six that relate directly to diet. Top of that list: two-thirds of every meal should be made up of plant-based foods, such as whole grains, fruits, vegetables and beans.
Other dietary recommendations include limiting intake of “energy-dense foods,” foods that contain high amounts of fat, sugar or calories, such as fried foods, hamburgers and soft drinks.
Consumption of alcohol, red meat and processed meats were also linked to elevated cancer risk. The report advocates eating no more than 11 ounces of red meat per week, and no more than one alcoholic drink per day for women, and two per day for men.
The panel specifically advocated abstinence from all processed meats, such as bacon, ham and other lunchmeats. They were unable to find a level of consumption that could be considered safe.
In addition to dietary restrictions, the report also recommended being physically active at least 30 minutes every day. Tobacco should be avoided altogether.
“Eat less and exercise more,” Frank said. “Everything else is a variant of just that — you cannot violate the laws of thermodynamics.”
WASHINGTON — Medill News Service, Nov. 1, 2007
