-William Fite, Baptist Cancer Center dietetic intern...
When it comes to nourishing your body in a way that may prevent cancer, there is a lot of information that may be oversimplified and restrictive. It is so important that you consider dietary advice in the context of your personal health, as health is incredibly individualized, and regular communication with your healthcare providers can help you make wise diet decisions. This post will help to clarify basic principles that will help you to feed and strengthen your body to decrease your risk of cancer.
Your goals
A healthy mindset is foundational for consistently eating a nourishing diet that may reduce your risk for cancer. Before looking into any recommendations for your diet pattern, make sure you have your motivation clear in your mind. Whether it is being able to meet your grandchildren or maintaining your health to go on a bucket-list trip, what matters is that it motivates you. Keep in mind that these recommendations are not meant to be a diet, in the traditional sense, but rather suggestions to maximize the health benefits from your food.
Your plate
Recent dietary guidelines for cancer prevention published by the American Cancer Society (ACS) emphasize overall dietary patterns rather than specific nutrients associated with reduced cancer risk. A great way to consider your dietary pattern is by considering what your typical meals look like.
You may be familiar with MyPlate, the USDA’s replacement for the Food Pyramid, which depicts a recommended setup for your typical plate. The American Institute for Cancer Research (AICR) has created “The New American Plate,” which is like MyPlate but tailored specifically to cancer prevention.
Both the ACS and AICR recommend a nutrient dense, mostly plant-based diet including a variety of vegetables, whole grains, nuts and seeds, legumes, and heart-healthy animal proteins such as fish and poultry.
Foods you should consider reducing include red and processed meats, alcohol, added sugars like you’ll find in sugar-sweetened beverages, and highly processed foods. Ultimately, diet for cancer prevention is mostly plant-based.
On the New American Plate, two-thirds of the plate is a variety of plant foods and one-third is an animal protein. This dietary pattern emphasizes getting the most "bang for your buck,” meaning a high amount of nutrients like vitamins, minerals and fiber that are associated with reduced risk for cancer. You can certainly still enjoy foods like fast food, sodas, your favorite candies or desserts. Just make them exceptions and eat them when you genuinely enjoy them.
Mighty Meals (and Snacks)
Now you know what a cancer-fighting diet is made up of, but what does it look like in your daily life? This depends, of course, on your own preferences and food access. Here are two sample recipes for healthy dishes you may want to try, along with links to resources with many more options:
