NO SINGLE FOOD OR NUTRIENT WILL ELIMINATE THE RISK FOR CANCER, but eating a healthful diet can reduce your chances of developing some types of this deadly disease.

“Based on years of research, the National Cancer Institute has come up with a series of dietary recommendations that have been proven to reduce the risk for cancer,” says John Milner, M.D., chief of the nutritional science research group of the National Cancer Institute in Rockville, Md. “As an added benefit, some of these guidelines also help prevent heart disease, obesity and diabetes.”

To help you remember these guidelines in your everyday food choices, think P-R-E-V-E-N-T:

• Plant-based diet
• Roughage
• Eat less saturated fat
• Variety
• Exercise
• Natural, whole-grain foods
• Tobacco and alcohol use

Plant-Based Diet
Eating more fruits and vegetables is the key to preventing many types of cancer. That’s because produce is:

• LOW IN SATURATED FATS, the animal fats found in meats, butter and cheese that are linked to an increased risk for cancer, heart disease and other diseases.
• THE BEST SOURCE OF PHTYOCHEMICALS, natural substances in fruits and vegetables that offer some protection against the formation of some types of tumors.

“By eating lots of plant-based foods, you’ll more easily reach the dietary goal of eating at least five servings of fruits and vegetables each day,” says Milner. “One study found if all Americans followed the ‘5-a-day’ guideline, cancer incidence rates could decline by 20 percent or more.”

Roughage
Include more fiber — which is found in all plant-based foods — in your diet. Fruits, vegetables and whole-grain breads and cereals are good fiber sources.

Soluble and insoluble fibers are the most important kinds.

The highest amounts of soluble fibers, those that dissolve in water, are found in fruits, legumes, barley and oats. They generally slow down digestion time, allowing you to feel full longer and giving your system plenty of time to absorb nutrients from the foods you eat. More significantly, soluble fibers bind with bile acids in your intestines and carry them out of your body. Since bile acids are made from cholesterol, soluble fiber can lower your cholesterol.

Insoluble fibers are found in vegetables and whole-grain breads and cereals. They increase the bulk of stool, help to prevent constipation and aid the removal of bound bile acids from your system. They also increase the speed of food moving through your gastrointestinal system.

“Both types of fiber are important for good health and cancer prevention, and you can get them by eating a varied plant-based diet,” says Milner. “Ideally, adults should get at least 25 gm. of fiber each day — about twice the amount most Americans currently eat.”

You can boost your fiber intake by eating the skins of potatoes and fruits such as apples and pears, because their skin contains lots of fiber.

Switching from refined foods to whole-grain foods also is important. That means choosing whole-wheat breads over white, and brown rice instead of white.

Eat Less Saturated Fat
A diet high in saturated fat has been associated with an increased risk for cancer of the prostate, colon, endometrium and breast. These fats come almost exclusively from animal products, such as meat, milk and cheese.

Trans fatty acids also are unhealthy. They’re produced by a process that changes the consistency of vegetable oil from liquid to solid or semi-solid.

These acids are abundant in stick margarine, and are even worse for the heart than saturated fat. Some research indicates they can increase cancer risk.

Variety
Eat a variety of foods, especially different vegetables and fruits.

“Fruits and vegetables are natural sources of vitamins, minerals and antioxidants,” says Milner. “Research shows that foods containing these ingredients are much better at decreasing cancer risk than taking supplements.”

Exercise
Exercise regularly, because physical activity has been associated with a lower risk for colon and breast cancer. And because it also helps you avoid obesity, working out can decrease your chance of developing cancer of the uterus, gallbladder and prostate.

“Recent guidelines suggest doing 30 to 45 minutes of aerobic activity every day is enough,” says Milner. “And you don’t have to do all 30 minutes at one time — a 10-minute walk around the block in the morning, mowing the lawn after work and playing with the dog in the evening will do.”

Start slowly, and see your doctor before starting any exercise program.

Natural, Whole-Grain Foods
Choose foods that come as close to their natural state as possible. That means selecting whole-wheat bagels instead of plain bagels, fresh fruits and vegetables instead of canned and whole-grain cereals instead of refined, heavily sugared cereals.

Refined products, such as white rice and instant oatmeal, have had most of the nutritious part of the grain removed during processing.

Tobacco and Alcohol
If you use any tobacco products, stop. The single greatest cause of cancer is smoking — and that goes beyond lung cancer.

“Smoking also causes mouth and esophageal cancers and has been shown to cause an increased risk for cancers of the pancreas, stomach and bladder,” says Milner. “Chewing tobacco is associated with an increased risk for cancers of the mouth and throat.”

Alcohol should be limited to one drink a day for women and two drinks a day for men. Alcohol has been associated with cancers of the breast, liver, esophagus, mouth and throat.

Barbara Floria spoke with John Milner, M.D., chief of the nutritional science research group of the National Cancer Institute in Rockville, MD. To learn more, call 800-4-CANCER or visit www.cancer.gov.

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