Diet, cancer link proof grows

A new report makes it even clearer that what you eat can play an important role in your risk of developing cancer.

A major report published this month by the London-based, not-for-profit World Cancer Research Fund summarized the findings of dozens of nutrition scientists from around the world who reviewed several thousand studies published during the past 40 years. Recommendations from the report are distinctive in that they are more straightforward and provide more specific guidance than dietary guidelines issued by the U.S. government.

The recommendations also represent what for most Americans would be an "extreme makeover" of the dinner plate. The report advises individuals:

• Eat mostly foods of plant origin. Recommendations call for at least five servings, or 14 ounces total, of non-starchy fruits and vegetables every day. We should also have unprocessed breads and cereals, legumes or lentils with every meal. Refined, starchy foods (such as white bread and pasta made with white flour) should be limited. Go for all the colors of the rainbow when choosing fruits and vegetables to get the widest range of vitamins and minerals.
• Cut down on or cut out sugary drinks and fast foods. Fast foods are made from mostly processed ingredients and are energy dense, contributing excessive calories and causing weight gain. Sweet drinks are high in water content and aren't as dense in calories as solid foods, but our brains don't seem to register that we've consumed the calories from liquids. The end result is that we continue to pile on far more calories than we need.
• Red meat and processed meats "are convincing or probable causes" of cancer. Anyone who eats beef, pork, lamb or goat meat should limit it to 18 ounces per week. Spread out over a week, that amounts to less than 3 oz. per day, a piece smaller than a deck of cards. Rarely or never eat processed meats such as sausage, bacon, and smoked or cured meats.
• Don't bother with dietary supplements. With a few possible exceptions in some high-risk groups, high-dose dietary supplements are not helpful and may have unintended adverse health effects. While there are some situations in which it is a good idea for individuals to take vitamin and mineral supplements, they are not recommended for the general public for cancer prevention. Plan to get the nutrients you need from a diet of whole foods instead.

The report also recommends that we all keep our weights at the low end of the normal range and get at least 30 to 60 minutes of moderate exercise each day.

You can view the full report online at www.dietandcancerreport.org.

Of course, a great diet may not be all it takes to prevent cancer.

Most cancers are probably caused by the interplay of a variety of mostly environmental factors. Tobacco is a good example. Smoking is the main cause of lung cancer, and even secondhand smoke -- the kind you inhale just by standing near a smoker -- can cause lung cancer.

Your level of physical activity, body mass index, and exposures to contaminants in the air, food or water at work, home or in your community may also play a role.

And it's easier for some people than others to follow a healthy lifestyle. Not everyone has easy access to the best foods, cleanest air and water, and neighborhoods conducive to walking or riding a bike.

That said, this report offers clearly stated, explicit advice about what to eat for good health. The vivid contrast of its straight-to-the-point recommendations serves as a reminder that our own government's nutrition recommendations are usually watered down into an inoffensive mush.