Proper Nutritional Habits or Reducing the Risk of Cancer
One of nutrition book recommended for those concern for health.
Below are some information extract from this book.
Reference : Nutritional Health: Strategies for Disease Prevention by TED WILSON, PHD and
NORMAN J. TEMPLE, PHD
NORMAN J. TEMPLE, PHD
“Cancer” is actually many diseases, with an etiology that comprises genetic and environmental factors, including controllable lifestyle components such as diet.
Our current understanding of diet and cancer is based on a large body of solid research evidence from in vitro, animal, epidemiologic, and clinical studies.
Evidence provides strong support for a diet–cancer relationship, suggesting that vegetables and fruits, dietary fiber, certain micronutrients, and physical activity appear to be protective
against cancer, whereas fat, excessive calories, and alcohol seem to increase cancer risk. A recent expert panel suggested that a diet high in vegetables and fruits ranked as the best recommendation for breast cancer prevention, along with avoidance of alcohol
against cancer, whereas fat, excessive calories, and alcohol seem to increase cancer risk. A recent expert panel suggested that a diet high in vegetables and fruits ranked as the best recommendation for breast cancer prevention, along with avoidance of alcohol
The National Cancer Institute Dietary Guidelines
• Reduce fat intake to less than or equal to 30% of calories.
• Increase fiber intake to 20–30 g/d, with an upper limit of 35 g.
• Include a variety of vegetables and fruits in the daily diet.
• Avoid obesity.
• Consume alcoholic beverages in moderation, if at all.
• Minimize consumption of salt-cured, salt-pickled, or smoked foods.
• Reduce fat intake to less than or equal to 30% of calories.
• Increase fiber intake to 20–30 g/d, with an upper limit of 35 g.
• Include a variety of vegetables and fruits in the daily diet.
• Avoid obesity.
• Consume alcoholic beverages in moderation, if at all.
• Minimize consumption of salt-cured, salt-pickled, or smoked foods.
The relative risk of stomach cancer decreases by about 60% as vegetable intake increases from 100 g/d to 350 g/d and by about 50% as fruit intake increases from 50 g/d to 300 g/d (1).
Certain food preparation and preservation methods have been linked to increased risk for some cancers. Epidemiologic data suggest that frequent consumption of grilled and barbecued meat and/or fish may increase risk for both colorectal and stomach cancers; diets high in cured meats may increase colorectal cancer risk; and regular intake of meat and/or fish preserved by smoking may increase stomach cancer risk.
Cooking methods such as panfrying, broiling, grilling, and barbequing, which result in high food surface temperatures, are most likely to produce heterocyclic aromatic amines, in contrast with stewing, steaming, poaching, and microwaving.
Breast cancer risk tends to be higher in women with shorter menstrual cycles (27); significantly, women consuming soy (60 g/d; 45 mg isoflavones/d) have follicular phases that are 2.5 d longer (28).
Asian populations have for generations consumed soy as the primary dietary source of protein. Asia are well protected from coronary heart disease , breast cancer, prostate cancer.
There is increasing evidence that only part of the health benefit of soy is because of reductions in fat and cholesterol intake.
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