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HANDY HINTS TO HELP YOU KEEP HEALTHY ...


EATING TO REDUCE CANCER RISK
by: Bridie Holland - Dietitian, Manchester Clinic, Dubai, UAE
_______________________________________________________________________________________________________________
It is estimated that 35% of all cancer deaths are linked to our diets and that as many as 40% - 60% of all cancers are diet related.

Research has shown that the foods we eat have a significant effect on our body's ability to protect itself from cancer.  Some foods, especially fruit, vegetables and whole grains, appear to play an especially important role in reducing cancer risk.  Other foods, especially those high in fat, seem to make it easier for cancer to develop or progress.

Much research remains to be done into the causes of cancer, but it is clear our food choices can help protect us.  The World Cancer Research Fund has released dietary guidelines to lower cancer risk.

  • Cut down on the amount of fat in your diet, both saturated and unsaturated, to a level of 30% of total calories (the UK intake currently stands at 42%).
  • Eat more fruit, vegetables and whole grains.
  • Consume salt-cured, salt-pickled and smoked foods only in moderation.
  • Drink alcohol only in moderation.

One of the easiest dietary changes you can make is to eat a diet lower in fat.  Cut down on butter and margarines, cooking oils, fried foods, pastries and many packet snacks and biscuits.  Choose reduced fat dairy products, such as skimmed milk and select leaner portions of meat.

Increase your portions of vegetables at a meal and change to wholemeal bread, brown rice and wholemeal pasta.  This way, you will have increased your fibre intake and taken another positive step to improving your diet.

Swap fatty snacks, such as crisps or buns, for fruit between meals and you will have made two beneficial changes in one swoop.

Make the changes gradually.  You don't have to change your whole diet overnight.  Even a few small changes are a start on the road to a healthier diet and lower cancer risk.


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  • Introduction
  • Quick Guide
  • Alphabetical List
    • A
    • B
    • C
    • D and E
    • F
    • G
    • H
    • I, J and K
    • L
    • M
    • N
    • O
    • P
    • R
    • S
    • T
    • U and V
    • W
  • Other Paraphernalia
    • Basic Beauty Notes >
      • Contact Lenses
      • Eyeglasses
      • Healthy Skin / Hair / Feet
      • Footnotes / Foot Problems
    • Did you know ...
    • Horoscopes and Symbolisms >
      • The Chinese Horoscope
      • Numerologically Speaking
      • What Tree did you fall from?
    • Wedding Anniversary Symbols / Birthstones and Characteristics
    • Nutrition >
      • Eating to Reduce Cancer Risk
      • Food Sources - Quick Guide
      • Food Allergies and Intolerances
      • Healthy Alternatives
      • Natural Remedy Notebook
      • Vitamins, Minerals and Fats
      • Vitamin Guide
      • Mineral Guide
    • Personal Safety >
      • Animal Attacks
      • CPR
      • Fire Safety
      • How to avoid being stung
      • Water Safety
      • Drugs - A Concise Guide
      • Solvents
      • Sensible Drinking
    • Pets >
      • Anthropomorphism ... and why not?
      • The Healing Power of Pets
      • Animal Health Hazards in the Home
      • Pets and CBD Oil
      • Pet Eye Care
      • Should you Trust a Tail-Wagging Dog?
    • Travel Tips >
      • Holiday Immunisations
      • Before you leave ...
      • Look after yourself on a sunny holiday ...
      • Take the fear out of flying
      • Mosquitoes >
        • Mosquito Trivia
      • International Clothing Sizes