Diet and Health Guidelines for Cancer Prevention

1. Choose a diet rich in a variety of plant-based foods.
2. Eat plenty of vegetables and fruits.
3. Maintain a healthy weight and be physically active.
4. Drink alcohol only in moderation, if at all.
5. Select foods low in fat and salt.
6. Prepare and store food safely.
And always remember…Do not use tobacco in any form.

Advice That’s Scientifically Sound
The New American Plate is based on recommendations set forth in a landmark research report, Food, Nutrition and the Prevention of Cancer: a global perspective, published by the American Institute for Cancer Research and its affiliate, the World Cancer Research Fund in the U.K.The report was written by an expert panel of scientists who reviewed more than 4,500 research studies from around the world. It remains the most comprehensive report ever done in the area of diet, nutrition and cancer. Estimates from the AICR report show that 30 to 40 percentof all cancers could be prevented through changing the way we eat and exercise.
Plant foods like vegetables, fruits, whole grains and beans should cover two-thirds (or more) of the plate. Fish, poultry, meat or low fat dairy should cover one-third (or less) of the plate. The plant foods on the plate should include one or more vegetables or fruits in addition to whole grain products like brown rice, kasha, whole wheat bread or pasta.

Plenty of Vegetables and Fruits:
We should all make sure to eat at least five servings of vegetables and fruits each day.
Research suggests that this one change in eating habits could prevent at least 20 percent of all cancers. Vegetables and fruits provide vitamins, minerals and phytochemicals (natural substances found only in plants) that protect the body’s cells from damage by cancer-causing agents. They can stop cancer before it even starts. A number of phytochemicals may also interfere with cancer cell growth. Be sure to include vegetables that are dark green and
leafy, as well as those deep orange in color. Also include citrus fruits and other foods
high in vitamin C. Make sure to include whole grains in your meal choices each day. They are higher in fiber and phytochemicals than refined grains like white bread and white rice.

Most plant foods contain a lot of fiber and water. They fill you up and make you feel
satisfied. They are also low in calories. So when you’ve stopped eating, you’ve consumed fewer calories than if you had eaten fatty foods. So eating fruits, vegetables, whole grains and beans means a full stomach on fewer calories. That makes it an important tool for managing your weight as well as reducing cancer risk. That’s a happy coincidence, because any plan you adopt to manage your weight should also help reduce risk of chronic disease. Getting thin and dying
young needn’t go hand in hand.

Three Strategies for Weight Loss
1. Eat a greater proportion of plant foods.
2. Watch the size of your portions.
3. Keep physically active

Meat on the Side
If you eat red meat like beef, pork or lamb, choose lean cuts and limit yourself to no more than 3 ounces cooked (4 ounces raw) per day. That’s about the size of a deck of cards.
Findings from AICR’s expert report show that diets high in red meat probably increase the risk of colon cancer. Research on the impact of poultry, fish and game is not as extensive, so no specific limits have been set. Just keep portions small enough that you have room to eat an abundance of vegetables, fruits, whole grains and beans.

Source: The New American Plate/Meals for a healthy weight and healthy life

American Cancer Institute for Research