People tend to think there is a special diet for every medical condition, when what we are discovering is that the advice we’ve known all along about eating a balanced diet is now being supported by research.
By supporting the body with good nutrition, it is amazingly resilient and capable of restoring balance. By focusing on optimal blood sugar regulation and an anti-inflammatory diet, you help prevent cancer and many other conditions, such as diabetes and cardiovascular disease.
Follow the scientific-based guidelines below to maintain a healthy, nutritious diet.
Determine Your Food Intake Requirements
Visit FoodPyramid.com to determine the number of calories and food servings you need to consume daily to achieve or maintain your ideal body weight.
Be as lean as possible within the normal range of body weight
Fat tissue, especially visceral fat (around the organs), is very metabolically active. It negatively interferes with normal physiology in many ways. For example, fat tissue promotes inflammation, impairs normal insulin/glucose response and increases estrogen.
Normalize insulin and glucose to decrease the inflammatory response
Waist circumference is a very simple way to gauge whether you may be struggling with abnormal glucose metabolism. A woman’s waist should not exceed 35 inches; a man’s should not exceed 40 inches. If your waist size is greater, you may be at increased risk for Type II Diabetes, cardiovascular disease, hyperlipidemia (high cholesterol, triglycerides, etc.), and high blood pressure.
Decrease inflammation
Lower your intake of omega-6 fats and increase your intake of omega-3 fats, which can be found in fish oil, flax oil and other omega-3 rich foods. Increase your intake of other anti-inflammatory foods like green tea, turmeric, rosemary, ginger, garlic and onions.
Limit consumption of energy-dense foods and avoid sugary drinks
Energy density is the number of calories per gram of food or beverage. One gram of fat is equal to nine calories. One gram of protein or carbohydrate is equal to four calories. Fatty foods and liquid sugar are “energy dense.” A typical 16 ounce bottle of soda pop contains the equivalent of 10-12 teaspoons of sugar. Generally, the more dense the food, the fewer vitamins, minerals, fiber, and beneficial phytonutrients it contains.
Eat mostly foods of plant origin
A diet rich in plant foods will naturally be high in vitamins, minerals, and beneficial phytonutrients such as flavonoids, and fiber including prebiotic fibers, which help support a balance of healthy intestinal bacteria.
Limit intake of animal foods, especially red meat, and avoid processed meats
Red meat consumption has been linked to several types of cancer. Animal foods in general tend to be higher in the omega-6 fatty acids that promote inflammation. Processed meats include ham, bacon, hot dogs, and other meats that are smoked, cured, salted, or made with preservatives. Additives used in processing, such as nitrites and nitrates, increase the risk for cancer.
Avoid saturated and trans-fats
The typical American diet results in rigid cell membranes, due to the fats we eat. This promotes insulin resistance and chronic inflammation. For healthy cell membranes, choose health-promoting fats found in plant-based foods such as olive oil, avocados, flaxseed oil, coconut oil, olives, canola oil and fish oil. Limit saturated fats from animal foods. Cholesterol is only found in animal foods. Avoid hydrogenated and trans fats.
Limit alcoholic drinks
Excessive alcohol consumption is associated with an increased risk of cancer of the mouth, pharynx, larynx, esophagus, colorectal, breast and liver. There is no significant evidence that alcohol protects against any cancer. The beneficial phytonutrients found in wine are also available in grapes.
Limit consumption of salt, yet maintain adequate intake of iodine
Processed food is the major source of salt consumed in the U.S. However, table salt is the only form that is iodized.. As the intake of processed foods has increased, the use of table salt his decreased, resulting in greatly decreased iodine intake. Iodine deficiency is now associated with certain types of cancer.
Consuming a primarily plant-based diet that is naturally higher in potassium than in sodium, eating sea vegetables (seaweed), limiting processed foods, and using table salt in moderation are great ways to ensure healthy iodine levels while also limiting sodium intake.
Consume at least 30 grams of fiber daily, include 1-2 tablespoons of ground flaxseed daily
Fiber is only found in plant foods. Five to 10 servings of fruits and veggies daily will easily provide the recommended 30 grams of daily fiber. Fiber helps us slow glucose release and improve insulin response, prevent reabsorption of estrogens and toxins from the gut, promote elimination of cholesterol, and also provides prebiotic fibers for healthy intestinal bacteria.
Drink adequate fluid daily
Water is important for optimal cell function, elimination of toxins, and constipation prevention to name a few of the benefits of being adequately hydrated. Filtering your water is one more way to decrease exposure to possible contaminants that have been linked to cancer. Fluid requirements are based on body weight, meaning the typical 8 glasses a day might not be enough for an overweight or obese individual. This hydration calculator from About.com includes a quiz to estimate your fluid needs.
Eat 5-7 servings of Cruciferous vegetables per week
Cruciferous vegetables—such as broccoli, cauliflower and cabbage—contain a family of natural plant compounds called isothiocyanates that prevent cancer, improve detoxification, and promote healthy estrogen metabolism. Sulforaphane is helpful for all phases of cancer prevention. When digested, Indole-3 carbinol converts to 3,3'-diindolylmethane (DIM), a popular supplement that still needs research to prove its benefits. Eating 5-7 serving of Cruciferous veggies throughout the week provides adequate sulforaphane and DIM to work optimally for cancer prevention.
Ensure optimal levels of Vitamin D
Research shows that Vitamin D deficiency is associated with many diseases, such as cancer. Work with your healthcare provider to determine whether you are getting enough Vitamin D from safe sun exposure, dietary sources, and supplementation as needed for adequate prevention.
Promote healthy intestinal bacteria balance
Fermented foods—such as yogurt, kefir, kimchi, and sauerkraut—are sources of good bacteria for your intestines and also provide easy-to-digest food for optimal nutrient availability. Prebiotic foods like many soluble fibers are food sources for good bacteria. Eating whole grains, fruits and vegetables will naturally provide prebiotic fibers.
Eat adequate protein
Protein should come from lean sources, including wild fish, wild game, poultry, eggs, tofu, tempeh, beans, lentils, low-fat fermented dairy products, nuts and seeds. Focus on plant-based protein sources and fish.
Choose whole foods
Examples of whole foods include an orange rather than orange juice, whole grains in their whole form (oatmeal, quinoa, etc.) rather than those milled into flour or processed. “Whole grain” implies the outside of the grain was not removed and increases the nutrient content. Choosing whole grain whole foods, requires, your body to digest the whole food results in a slow release of glucose and supports stable blood sugar.
Eat organic to limit environmental exposures
Reduce exposure to pesticides, herbicides, environmental estrogens, and estrogen mimickers by buying organic whenever possible. To prioritize your budget, focus on buying organic animal products and the produce listed in the “Dirty Dozen” list, the top 12 most contaminated produce items. Animal foods are important because toxins are stored in fat tissues and many bioaccumulate up the food chain.
Buy local whenever possible
Knowing your animal products were fed the foods they were intended to eat makes a difference in the quality of nutrition. You can ask your local farmers what they feed their animals. For example, chickens allowed to eat grass and bugs and wild game will all have a better nutrient profile and more omega-3 fatty acids. Local produce is fresh, packed with goodness, often less expensive, and doesn’t need to be certified organic if you know how the farmer grew it. Grow your own garden, share with neighbors for more variety, support local farmers and community gardens, and can or freeze produce to use during the winter.
Aim to meet nutritional needs through diet alone rather than dietary supplements
Plant foods include many more beneficial compounds than just vitamins and minerals. New food compounds and their effect on cancer prevention are continually being discovered. However, there are a few supplements that may be indicated in addition to a healthy diet:
