Diet & Cancer
In 1997 the World Cancer Research Fund published a report entitled: “Food, Nutrition and the Prevention of Cancer: a global perspective”
Here is a very short summary of it’s main dietary recommendations.
1. Our diet should contain mostly foods of plant origin
We should eat plenty of vegetables and fruits, together with pulses like beans and lentils, plus cereals, bread and potatoes (or rice, pasta). Too see the dietary and nutritional benefits of soybean, fruit and vegetables, see Diet Nutrition
Red meat is best eaten only in small quantities. Ideally, think of meat as a side-dish or garnish to the main meal of vegetables, potatoes & breads.
2. Eat 5 or more portions of fruit & vegetables, every day
For best results, we should eat a wide variety of these foods.
Note: A portion = 80g / 3oz.
3. Eat 7+ portions of cereals, legumes, starchy-type foods and other plant food, every day
For example, choose 7 portions from: porridge, home-made muesli (containing wheat flakes, oats, rye flakes etc), other cereal, rice, bread, pasta, lentils, beans, potatoes, nuts and seeds.
For more details about grains and legumes,
click Vegetarian Guidelines.
Whenever possible, choose wholegrain or ‘brown’ varieties, like brown bread, brown rice and brown pasta.
4. Move away from meat, especially red meat
Switch to fish and free range poultry
Eat no more than 3oz of red meat (beef, pork, lamb) per day
Avoid smoked, barbecued and heavily processed meat
5. Eat less fat
Choose low fat options
Cook with less fat – don’t fry, instead grill, boil, bake or roast.
Use oils which are low in saturated fat. Do not overheat.
High fat diets may increase the risk of cancers of the breast, lung, colon, prostate and rectum. Also they tend to cause people to put on weight and become obese. Unfortunately, obesity increases the risk of cancer of the breast, womb and kidney.
6. Alcohol consumption is not recommended
If consumed at all, limit alcoholic drinks to less than 2 drinks/day (men) or 1/day (women).
1 drink = 8 grams of alcohol
i.e. 1/2 pint beer, one glass of wine – 8 glasses per bottle – or 1 spirit measure.
Alcoholic drinks increase the risk of cancers of the mouth, throat, esophagus, colon and liver. They may also increase the risk of breast cancer.
If you want the nutritional benefits of wine, eat grapes! See: Fat & Resveratrol
7. Do not smoke!
Giving up smoking is the single most beneficial act we can take to protect ourselves against cancer as well as coronary heart disease. See also
If you want to lose weight and stay healthy, follow the
Anne Collins Weight Loss Diet Program.
It’s kind to your heart, helps protect against cancer and makes you feel GREAT.