Health Link

Story by Pam Brandt

Eat to Beat Cancer

A healthy diet rich in fruits, vegetables and whole grains can help reduce the risk of disease.

Benjamin Franklin once said, “An ounce of prevention is worth a pound of cure.” Today that saying seems particularly true when it comes to nutritious eating and disease prevention. According to research, as many as one third of all cancers may be related to what we eat and drink. But registered dietitian Andrea Holwegner says most of still aren’t paying enough attention to the food that goes into our bodies.

As president of Calgary-based Health Stand Nutrition Consulting Inc., she offers services to improve people’s eating habits and help them develop a plan for a healthier lifestyle. Most people, however, don’t come through her door until something forces them to make a change. “It seems to be a case of – ‘If it’s not broken, why fix it,’” observes Holwegner. “People often don’t see me until an illness is diagnosed and they are forced to make changes.” While it’s never too late to improve eating habits, it’s what and how you eat over the long term that may make a difference in preventing diseases, she adds.

The majority of research suggests that eating plenty of fruits, vegetables, whole grains and beans can lower your risk of developing cancer. These foods are rich sources of fibre, phytochemicals and antioxidants, all of which are linked to reducing the risk of cancer. If you want to make healthy changes to your diet this summer, look no further than your local farmers’ market, says Holwegner. “Just visiting a farmers’ market will encourage you to eat better. The colour, variety, smells and sounds are inspiring and remind us how fortunate we are to have so many nutritious and delicious foods grown in our own backyard.” Here are some more tips:

Choose five to 10 servings of fruits and vegetables every day. Think quantity as well as variety. Instead of the same old apples, oranges and bananas, liven things up with berries, melons or kiwi fruit. Canned and frozen fruits and vegetables can be cheaper than fresh ones and just as nutritious. Dried fruit is a different and delicious alternative.

Eat more legumes. Beans, peas and lentils are easy alternatives to meat. Aim for two meals that incorporate legumes every week. For example, enjoy split pea soup for lunch one day and a veggie burger for supper another.

Switch from refined to whole grains. Most of us get more than enough of the recommended five to 12 servings of grain products each day. The trick is to make sure we’re eating the right type. Experiment with different grains like barley, bulghur, quinoa, kasha, couscous, spelt, triticale and amaranth. Look for the words “whole grain” or “multigrain” on packages and choose products that are as close to their natural state as possible.

Watch the fat you eat. Choose healthy (un-saturated) fats like those found in nuts, seeds, non-hydrogenated soft margarines and vegetable oils like olive oil, canola oil and sunflower oil. Eat smaller portions of red and processed meats (about the size of your palm) and include more fish in your diet. Avoid charring or blackening as this creates harmful chemicals in the food.

Limit the amount of alcohol you drink. Research shows small amounts of alcohol can be good for your heart. Too much may increase the risk of some types of cancer, damage the liver and raise blood pressure. The Canadian Cancer Society recommends women have less than one drink a day and men less than two drinks a day.

 Foods that Fight Cancer

No one food can protect you against cancer.  But eating a variety of foods can.  Here are some promising foods that scientists are studying to learn more about thier ability to reduce the risk of cancer.

Berries (e.g., strawberries, raspberries, blueberries):  High in vitamin C and fibre, berries are also an excellent source of phytochemicals and antioxidants that have been linked to reducing the risk of cancer.

Cruciferous vegetables (e.g., broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, kale, radishes):  A member of the mustard family, these vegetables are good sources of a variety of nutrients and phytochemicals that may work together to help prevent cancer.

Dark green leafy vegetables (e.g., spinach, kale, rommaine lettuce, mustard greens, collard greens, chicory, Swiss chard):  These vegetables are an excellent source of fibre, folate and a wide variety of phytochemicals and antioxidants. 

Flaxseed (e.g., flaxseed flour, flaxseed meal, flaxseed oil, whole flaxseeds):  Flax is one of the best dietary sources for lignans of phytoestrogens, which seem to mimic the action of estrogen in the body and may help reduce the risk of cancer.

Allium vegetables (e.g., garlic, onions, scallions, leeks, chives):  This family of vegetables, contains many substances now being studied for their anti-cancer effects.

Grapes and grape juice (especially red and purple varieties):  Reseveratrol is a chemical found in wine grape skins and belongs to a group of plant chemicals called polyphenols which may have antioxidant and anti-inflammatory properties.

Tea:  Both black and green teas are rich in polyphenols and flavonoids that are potential antioxidants, which some research suggests may help protect against cancer.

Soy (e.g., soybeans, soynuts, miso, tempeh, soy burgers, soynut butter, tofu, soymilk):  Soy contains estrogen-like phytochemicals that may reduce the risk of certain cancers.  However, if you have breast cancer, you should check with your doctor before adding soy to your diet.

Pink or red fruits (e.g., tomatoes, watermelon, pink grapefruit):  The red or pink colour in these fruits comes from a carotenoid called lycopene, a potent antioxidant that has displayed anti-cancer potential.

Source:  American Institiute for Cancer Research