National Cancer Control Month

In April we celebrate National Cancer Control Month, a time to bring awareness to the important role that healthy eating and physical activity play in cancer prevention and management. The American Cancer Society (ACS) has a publication, Living Smart, American Cancer Society’s Guide to Eating Healthy and Being Active, which provides tips to help make health and wellness part of your everyday life. Read on for more information from the ACS guide, as well as answers to some of the most frequently asked questions regarding cancer and diet. For more information, visit the ACS website at www.cancer.org.

Tip: Maintain a healthy weight.
Being overweight increases the risk for many types of cancer. Balance calorie intake with physical activity.

• Watch Portion Sizes
  Maintaining a healthy weight and cutting calories can be as simple as cutting down on portions. Use half the amount of salad dressing, share an entree with a friend, or simply wrap up half your meal and save it for the next day.
  
• Read those Food Labels!
  Fat free and low-fat don’t always mean low calorie. Be label savvy, and be sure to check the serving size.

Tip: Adopt a Physically Active Lifestyle
Dance, bike ride, play tennis, volleyball, or just go walking. Have fun and be fit. ACS recommends engaging in at least 30 minutes of vigorous physical activity, above your usual daily activities, on five or more days a week; 45 minutes to 60 minutes of intentional physical activity are preferable to reduce the risk of colon and breast cancer.

Tip: Eat a healthy diet with an emphasis on plant sources
Enjoy plant-based foods such as fruits and vegetables, beans, nuts, seeds, and whole grains. Vary your fruit and vegetable choices and be sure to include all colors such as red, orange, white, green, yellow, and blue/purple.

• The Mighty Bean. Packed with vitamins, minerals, phytochemicals, and fiber, beans are a great addition to your cancer-fighting diet. Try them on top of salads, in soups, as a side dish, or even as a main course. Try serving main course beans at least once a week as a low-fat, high-fiber alternative to meat. In a hurry? Use canned beans instead of dried.
  When choosing red meat, select lean cuts. ACS recommends choosing cuts of beef with “loin” or “round” on the label, or look for cuts that don’t have a lot of fat streaks (marbling) in them. Also be sure to trim any visible fat you see – an easy way to drastically reduce the saturated fat!

Some Frequently Asked Questions about Healthy Eating

Q: What about pesticides?
A: Although vegetables and fruits sometimes contain low levels of pesticides, the overall health benefits and cancer-protective effects of eating vegetables and fruits outweigh the risks. It’s always a good idea, however, to wash your vegetables and fruits before you eat them.

Q: Can supplements reduce my risk of cancer?
A: There’s a lot of evidence that eating a diet rich in vegetables, fruits, and other plant foods reduces the risk of cancer. There’s no evidence at this time that supplements can reduce cancer risk.

Q: I hear a lot about soy. Can eating soy reduce my risk of cancer?
A: Soy contains several phytochemicals called isoflavones; the most common one you hear and read about is genistein. Some studies suggest that consuming soy products may reduce the risk of breast and prostate cancer, but more research is needed to know how much soy should be eaten.