The Fight Against Cancer Starts In The Kitchen

By Jan Howard

There is a connection between diet and increased risk of developing cancer. It is believed that 60 percent of all cancers are related to diet.

“The proper place to perform cancer surgery is in the kitchen,” Molly Basak-Smith, MS, a registered dietitian, told attendees during a seminar, “Diets That Protect Against Cancer,” sponsored October 18 at Ashlar of Newtown’s Lockwood Lodge.

The seminar outlined the advantages of a high fiber/low fat diet in protecting against certain types of cancer.

 “The connection between your diet and the risk of cancer is very strong,” Ms Basak-Smith said. “Thirty to forty percent of all cancers are directly linked to the foods we eat, exercise we get, and how well we watch our weight. Healthful diet and lifestyle choices and not smoking can prevent 60 to 70 percent of cancers.”

An estimated 1.2 million new cases of cancer have been reported this year, and more than 560,000 lives were lost to cancer last year. Cancer costs more than $110 billion in total health and related costs. The lifetime risk in this country for developing some form of cancer is one out of every two men and one out of every three women.

Cancer is a growing health problem. Increases in life expectancy coupled with growing urbanization, industrialization, and changes in diets and lifestyles are leading to substantial increases in cancer rates globally.

Obesity has a strong correlation to cancer, she noted. “You are eating more, so you are eating more fatty and processed foods.”

People in nonindustrialized countries have a lower incidence of cancer because their diet is more plant based and less processed, Ms Basak-Smith said. Changes in diet and exercise can lower the risk.

Dietary

 Recommendations

Food, Nutrition and the Prevention of Cancer: A Global Perspective, a report based on more than 4,500 research studies, offers the following recommendations for lowering cancer risk:

*Choose predominantly plant-based diets rich in a variety of vegetables and fruits, legumes, and minimally processed starchy staple foods.

“The more processed the food the more likely fat is added to it,” Ms Basak-Smith said.

*Avoid being underweight or overweight and limit weight gain during adulthood to less than 11 pounds.

“How many of us as adults have only gained 11 pounds?” she asked. “People in their 30s are already obese. The likelihood of it coming off is slim.” It is critical to begin teaching children about the importance of diet and keeping weight gain to a minimum to lessen the risk of cancer. “It is critical to begin in youth,” she said.

*If occupational activity is low or moderate, an hour’s brisk walk or similar exercise daily is recommended; also, exercise vigorously for a total of at least one hour a week.

“Brisk means hiking, biking, or aerobic exercise,” Ms Basak-Smith said. “Make sure your physician clears it first.”

*Eat 15 to 30 ounces or five or more servings a day of a variety of vegetables and fruits, year round, even if diabetic.

*Eat 20 to 30 ounces or more than seven servings a day of a variety of cereals, legumes, roots, tubers, and plantains.

“Limit sugar,” Ms Basak-Smith said. “Eat whole grain pasta and breads, and use one-half wheat, one-half white flour in baking.”

*Alcohol consumption is not recommended. If consumed, limit alcoholic drinks to less than two drinks a day for men and one for women. “If you don’t drink, don’t start,” she said.

*If eaten at all, limit the intake of red meat to less than three ounces daily. Choose fish or poultry instead.

*Limit fatty foods, particularly those of animal origin. Choose vegetable oils, such as canola and olive oil, and canola oil margarine.

*Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season foods.

“Salt is an acquired taste,” Ms Basak-Smith said. “Decrease salt. Eventually you will get used to it.”

*Do not eat food that, as a result of prolonged storage at ambient temperatures, is liable to contamination with mycotoxins. “Foods with a long shelf life contain preservatives and additives,” she said.

*Use refrigeration and other appropriate methods to preserve perishable foods. “Avoid keeping food for a long time,” she said.

*When levels of additives, contaminants and other residues are properly regulated, their presence in food and beverages is not known to be harmful. Ms Basak-Smith recommends, however, washing all fruits and vegetables and storing them properly.

*Do not eat charred food or burned meat juices. Consume only occasionally meat and fish grilled in direct flame or cured and smoked meats. “There is a correlation between smoked meats and cancer,” Ms Basak-Smith said. “Buy fresh, in-store baked meats.”

“You don’t need supplements if you follow this diet,” she said.

Dietary Guidelines

“There are certain nutrients in fruits, whole grains, and vegetables that can help destroy carcinogens,” Ms Basak-Smith said. Scientists have documented various vitamins, minerals, and other helpful compounds within these foods that fight, and sometimes reverse, the cancer process.

She offered recommendations on how to add more of these cancer fighters to the diet.

*Try something new in fruits and vegetables, such as guava or starfruit, or an unusual vegetable, grains, or legume.

*Make a stir fry, she noted, using more vegetables than meat. Keep different kinds of canned beans in the house to add to salads, stews, soups, or grain dishes, to reduce or replace meat.

*Fresh vegetables are best, she said, with frozen vegetables second. “Don’t be afraid to try different vegetables in your stews.”

*Once a week, make a meatless meal, substituting vegetables, beans, grains or tofu for meat in pasta and casseroles. Make salads and soups into main dishes by adding low fat cheese, beans or a small amount of nuts or seeds. Buy a vegetarian cookbook.

“Experiment with different meals when eating out,” she said.

There is convincing evidence that diets high in vegetables and fruits protect against cancers of the colon, stomach, rectum, esophagus, lung and pharynx. They probably also protect against cancers of the breast, bladder, pancreas, and larynx.

The answer to why these foods are protective lie within themselves. In addition to vitamins and minerals, vegetables and fruits contain substances called phytochemicals.

Ms Basak-Smith suggested five ways to eat more fruits and vegetables.

*Try a breakfast smoothie by blinding a handful of fresh or frozen fruit, a bit of yogurt, and ice.

*Have a salad at lunch. Include beans, nuts, and fruit slices instead of cheese, bacon, hard-boiled eggs or croutons.

*Use low fat or fat free dressings.

*Have snacks such as fresh or dried fruits or carrot sticks on hand.

*Try fruit for dessert, such as melon in summer or an apple-cranberry crisp in winter.

Ms Basak-Smith emphasized the important of maintaining a healthy weight and being physically active. “I can’t stress this enough. Exercise burns calories, builds muscle, and helps the body run more efficiently,” she said. Regular physical activity has been shown to protect against colon cancer, the third most common cancer in both men and women.

Portion sizes are out of control, Ms Basak-Smith said. When eating out, order two appetizers instead of an entrée. At a movie or ballgame, order the smallest size snack possible.

Select foods low in fat and salt. High fat diets possibly increase the risk for cancers of the lung, colon, rectum, breast, uterus, and prostate. Eating too many fatty foods can lead to obesity and the rise in cancer risk that comes with it. Diets high in salt probably increase the risk for stomach cancer.

“Read labels,” she said. When cooking, take off visible fat and marinate meat. Baking and stir-frying are healthier options. Steam or microwave vegetables to lock in nutrients and flavor. Use low fat dairy products.

“The biggest problem is teaching portion sizes,” Ms Basak-Smith said. A half a cup of cereal or pasta is a serving, most bagels equal two to three servings; an English muffin is two servings.

“The big key is changing diet,” she said. “If you make one change, eat more fruits and vegetables. Then cut down the portions of meat. Small changes can make a difference.”