Cancer Fighters Thrive is a quarterly print and online magazine bringing readers practical, innovative and inspirational information about cancer treatment and survivorship.
Issue link: http://cancerfightersthrive.epubxp.com/i/548856
22 C A NCER FIGH T ER S THRI V E | FA LL 20 15 C A NCERFIGHTER S THRI V E .COM added sugar, low in fber and/or high in fat. People can avoid becoming overweight or obese and reduce their cancer risk by choosing foods that are high in fber and water, such as vegetables, fruits and beans. Schober says that another com- mon question among cancer survivors is whether they should buy organic food. Although research has not proven conclusively whether organics reduce the risk of cancer, Schober recommends that patients opt for organic produce when choosing items on the Environmental Working Group's "Dirty Dozen" list. Tis organization tests fruits and veg- etables to determine which ones have the highest and lowest pesticide residues (see the sidebar "Te Dirty Dozen and the Clean Fifeen"). Schober also encourages cancer survivors to limit the amount of red meat in their diets and to instead opt for chicken, turkey and fsh. It is also wise to limit the intake of foods rich in omega-6 fatty acids, such as corn oil, mayonnaise and butter, he says. When patients have questions about whether they can consume alcohol, Schober explains that ideally alcohol should be avoided; if it is consumed, men should limit themselves to two drinks per day and women to one, according to the AICR. If implementing these dietary recom- mendations seems daunting, Schober suggests a simple approach: focus on the AICR's suggestion to fll two-thirds of the plate with plant foods—such as quinoa, vegetables, beans, whole grains and fruits—and one third of the plate with animal products, such as lean meat, eggs or yogurt. The American Institute for Cancer Research (aicr.org) ofers clear answers to common questions about cancer preven- tion. 3 Q: SHOULD I AVOID ALL ALCOHOL? If alcohol is consumed at all, men should limit them- selves to two drinks per day and women to one. Q: IS ALL SUGAR DANGEROUS? You can consume sugar that comes from healthy sources such as fruit and milk. Try to avoid sugary drinks such as soda and juice-favored drinks. Q: SHOULD I AVOID ALL RED MEAT? Limit your consumption of red meat, such as beef, pork and lamb, to no more than 1 pound per week. Avoid processed meats such as ham, bacon and salami. Q: HOW MUCH SHOULD I EXERCISE? Be physically active at least 30 minutes per day. Physical activity in any form helps lower cancer risk. Limit sedentary habits such as watching television. Q: HOW MUCH SALT SHOULD I BE EATING? Your daily intake of salt should be less than 2,400 milligrams. Most of the salt in our diets comes from processed foods. Watch out for breakfast cereals, bread, frozen meals, pizza and chips. Q: WHAT CAN I SAFELY EAT? Eat more of a variety of vegetables, fruits, whole grains and legumes. Plant foods contain fber and other nutrients, which can reduce the risk of cancer. Q: HOW IMPORTANT IS IT TO LOSE WEIGHT? Maintaining a healthy weight is one of the most important things you can do to reduce your risk of cancer. Aim to be at the lower end of the healthy Body Mass Index range. FAQ: CANCER PREVENTION STRATEGY