EATING TO REDUCE CANCER RISK
by: Bridie Holland - Dietitian, Manchester Clinic, Dubai, UAE
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.
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.
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.
