Nutrition and Cancer

So, obviously, I am working out to lose weight but for me it is not just a vanity issue (though my looks do play a big role!) it is also a health issue. While perusing the GA Cancer Specialists Website, I came across this discussion of nutrition and cancer:

Dear Doctor:
What type of food reduces your chances of cancer? If deleting red meat lowers your risk, do you recommend fish as a replacement?
Sincerely, Meat Lover

Dear Visitor:
I am glad that you are concerned about your health. Unfortunately, nothing is guaranteed, but it does pay to do everything we can to be as healthy as possible and take advantage of all early screenings. The American Institute of Cancer Research (AICR) released a second report in November 2007 with very specific guidelines to decrease the risk of cancer. Here they are:

• Be as lean as possible without becoming underweight.
• Be physically active for at least 30 minutes every day.
• Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processed foods high in added sugar, or low in fiber, or high in fat).
• Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
• Limit consumption of red meats ( such as beef, pork and lamb) and avoid processed meats.
• If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
• Limit consumption of salty foods and foods processed with salt (sodium).
• Don’t use supplements to protect against cancer.
  

I encourage you to read the information on the website www.aicr.org regarding the recommendations.

Limit consumption of cooked red meat to 18 oz. per week (no more mega rib eyes at your local steak house!!!), and avoid processed meats such as hotdogs, bacon, sausage, lunchmeats, etc. In order to do this you may find yourself substituting chicken, fish, beans, and even nuts for some of the protein in your meals.

According to the Environmental Defense Fund, these fish are also safe to eat at least once per week: anchovies, clams, king crab (US), snow crab, Pacific cod, crawfish,Atlantic herring (US/Canada), spiny lobster (US/Baja/Australia), Atlantic mackerel, blue mussels, farmed oysters, wild Alaskan salmon, sardines, farmed scallops, shrimp (US/Canada), squid, tilapia (US/Central America), farmed rainbow trout. More information can be found at www.environmentaldefense.org

In health,

Bonnie Dixon RD LD