Adapted with permission from Environmental Nutrition, the Newsletter of Food, Nutrition and Health.
The Power Of Plant Based Diets
Evidence suggests that eating a plant-based diet, being physically active and maintaining an ideal body weight can reduce the incidence of the most common forms of cancer by up to 40%. Many convincing studies show that eating more fruits and vegetables offers the best protection. The best choices are green and dark yellow vegetables and those in the cabbage family, like cabbage, broccoli, cauliflower and brussel sprouts.
 What’s the secret behind fruits and vegetables?
Vegetables and fruits are complex foods containing more than 100 potentially beneficial vitamins, minerals, fiber and other substances that may help to prevent cancer. Evidence that eating fruits and vegetables leads to reduced cancer risk has led reserchers to look closely at the components in these plant foods. Researchers believe that compounds found in plants, called phytonutrients, are important players in helping to protect against cancer. Studies have shown that antioxident phytonutrients help to reduce cellular damage caused by harmful free radicals. These free radicals are formed as a result of environmental toxins, radiation, pollution and aging. Other phytonutrients in fruits and vegetables are still being identified.
None acts as a "magic bullet" by itself. That’s why eating a wide variety of fruits and vegetables in a wide range of colors is a good defense against cancer.
How Much, How Often?
How many servings of fruits and vegetables are necessary to ward off cancer? While there is no definitive data, experts believe that five or more one-half to one cup servings of fruits and vegetables daily is effective, as long as a wide variety is eaten. Eat them fresh, frozen, canned, dried and juiced, just as long as you eat them. Don’t wait for meals, but eat them as snacks during the day.
Balancing A Plant-Based Diet
Besides eating lots of fruits and vegetables, don’t forget to include grain products such as breads, cereals, rice, pasta or beans in every meal. Choose those that are whole grains and limit refined carbohydrates, including pastries, sweetened cereals and sugars. Regardless of the name on the package, always check the ingredients. If the main ingredient is a whole grain, it will always appear as the first ingredient. "Seven-grain" bread and other similarly named products do NOT have whole wheat, or any other whole grain listed as the first ingredient, so be on your guard. "Wheat" bread is NOT the same as whole wheat bread.
When you eat meat, select lean cuts and small portions (4 oz)--about the size of a deck of cards or your fist. Try to eat fish several times a week. Substitute skim milk for whole milk, low fat yogurt for ice cream and fruit juice with seltzer for soft drinks.
Remember, maintaining ideal body weight is one of the best approaches to reducing the risk of many cancers. And don’t forget :exercise is part of a healthy lifestyle.
Click here for tips on how to get your recommended servings of fruits and vegetables into your diet.
Para solicitar información en español, llame al 1-800-ACS-2345. Un especialista en información sobre el cáncer le asistirá en español.
Spring/Summer 2002 |
