Healthy food choices can cut risks

By Patricia Kennedy   »   The enormous amounts of data collected and research conducted have yet to give us a cure or even a very clear idea of why some of us develop cancer. But research has made one thing clear. We can make changes today that will decrease the risk of developing cancer. In fact, it has been proven that environmental, not hereditary, factors are the chief cause of many types of cancer. Use of tobacco, diet and issues related to weight and fitness, as well as exposure to carcinogens in the workplace and at home are all associated with development of cancer. Hardly a week passes without some news flash regarding nutrition. Everyone from the barber to the florist has some bit of nutritional advice. What we choose to eat each day in part affects our energy level, mood, health, and likelihood of contracting an illness or disease. Government agencies and health care professionals have bombarded us with advice regarding nutritional intake and lifestyle. Some of the advice is conflicting and confusing. Following is a simple list of recommendations to help you lead a healthier lifestyle and perhaps even prevent cancer: Choose a variety of fruits and vegetables and eat five or more portions per day. A portion could be a half-cup of a cooked vegetable, one-cup raw vegetable or one piece of fresh fruit. Fresh and frozen vegetables are generally better choices than canned vegetables; Select whole grain products, such as brown rice, whole-wheat pasta, whole grain breads and cereals such as bran flakes or old-fashioned oatmeal; Avoid refined white sugar. Some good substitutes are honey, maple sugar, or molasses; Choose high fiber foods such as bran, whole grain products, vegetables, and fresh fruit; Limit consumption of fatty foods, such as red meat. Choose poultry, fish, legumes, soy, or other lower fat protein alternatives. If red meat is consumed, choose leaner cuts; Use modest amounts of vegetable oils and limit fried food. Olive and canola oil are good choices; Limit consumption of salted foods and table salt. Use herbs and spices to season foods instead; Avoid charred, smoked and pickled foods; Choose minimally processed foods over processed, or prepared, foods; and Avoid alcoholic beverages. If used, limit to one serving per day for women, two for men. A serving, for example, is 1 ounce 100-proof liquor, 4 ounces wine, or 10 ounces beer. While this may sound like common sense and many of us have a working knowledge of the aspects of good nutrition, we do not put them into practice often enough. Knowledge is important, but healthful eating is the key to prevention. Much of our eating pattern is driven by habit. In order to make changes in our day to day lives, we must recognize that what we eat will affect our health. We will see a return on our food investments. One easy activity may help you determine where you stand on healthful eating. Evaluate your food habits by keeping a seven-day diet record. Keep track of everything that you consume. Include portion sizes and method of preparation. At the end of the week, calculate the average vegetable consumption per day. Examine snacking patterns and check how often you consume fried foods and red meat. Compare your intake to the recommended guidelines. The really tough part follows—changing behavior accordingly. Good nutritional practices do not occur overnight but require small changes over time. Focus on making healthful additions to your food intake daily. As you continue to add healthful choices, you will displace items with less nutrition. Avoid the diet mentality and realize that you are simply eating for better health. Change may take place slowly, but if you stick with it, you will reap the rewards of a healthful eating plan. About the author: Patricia Kennedy is a clinical dietitian with Bassett Healthcare.