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Report
offers clear guidance for makeover of American meals
Nov. 15, 2007
Suzanne Havala Hobbs
It’s
even clearer that what you eat can play an important role
in your risk of developing cancer.
A major report published jointly this month by the World Cancer
Research Fund and the American Institute for Cancer Research
summarized the findings of dozens of nutrition scientists
from around the world who reviewed several thousand studies
published during the past 40 years. Recommendations from the
report are distinctive in that they are more straightforward
and provide more specific guidance when compared to dietary
guidelines issued by the U.S. government.
The recommendations also represent what for most Americans
would be an “extreme makeover” of the dinner plate.
The report advises individuals:
* Eat mostly foods of plant origin. Recommendations call for
at least five servings, or 14 oz. total, of a variety of non-starchy
fruits and vegetables every day as well as unprocessed breads
and cereals, legumes or lentils with every meal. Refined,
starchy foods (such as white bread and pasta made with white
flour) should be limited. Go for the all the colors of the
rainbow when choosing fruits and vegetables to get the widest
range of vitamins and minerals.
* Cut down on or cut out sugary drinks and fast foods. Fast
foods are made from mostly processed ingredients and are energy
dense, contributing excessive calories and causing weight
gain. Sweet drinks are high in water content and aren’t
as dense in calories as solid foods, but our brains don’t
seem to register that we’ve consumed the calories from
liquids. The end result is that we continue to pile on far
more calories than we need.
* Red meat and processed meats “are convincing or probable
causes” of cancer. Anyone who eats beef, pork, lamb
or goat meat should limit it to not more than 18 oz. per week.
Spread out over a week, that amounts to less than 3 oz. per
day, a piece smaller than a deck of cards. Rarely or never
eat processed meats such as sausage, bacon, and smoked or
cured meats.
* Don’t bother with dietary supplements. With a few
possible exceptions in some high-risk groups, high-dose dietary
supplements don’t prevent cancer and may even cause
it. While there are some situations in which it is a good
idea for individuals to take vitamin and mineral supplements,
they are not recommended for the general public for cancer
prevention. Plan to get the nutrients you need from a diet
of whole foods instead.
The report also recommends that we all keep our weights at
the low end of the normal range and get at least 30 to 60
minutes of moderate exercise each day.
You can view the full report online at http://www.dietandcancerreport.org/.
Of course, a great diet may not be all it takes to prevent
cancer.
Most cancers are probably caused by the interplay of a variety
of mostly environmental factors. Tobacco is a good example.
Smoking is the main cause of lung cancer, and even second-hand
smoke – the kind you inhale just by standing near a
smoker – can cause lung cancer.
Your level of physical activity, body mass index, and exposures
to contaminants in the air, food or water at work, home or
in your community may also play a role.
And it’s easier for some people than others to follow
a healthy lifestyle. Not everyone has easy access to the best
foods, cleanest air and water, and neighborhoods conducive
to walking or riding a bike.
That said, this report offers clearly stated, explicit advice
about what to eat for good health.
The vivid contrast of its straight-to-the-point recommendations
serves as a reminder that our own government’s nutrition
recommendations are usually watered down into an inoffensive
mush.
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