The simple facts about
diet & cancer

The foods you choose each day are one of the most important factors in helping protect you against cancer. Many people eat a diet that is far too high in fat and calories. Even more important is what the average diet lacks: a variety of vegetables, fruits and wholegrain foods. Eating a healthier diet protects against cancer, but also against heart disease, stroke and a number of other health problems.

How is diet related to cancer?

Dietary factors are thought to account for around 30% of cancers in the developed world and 20% in developing countries. Research shows that many forms of cancer are preventable and that as many as 30-40% of all cancer cases can be prevented by the types of food we choose to eat. Large reductions of physical activity over the last thirty years along with increasing obesity in many populations have rendered many people more susceptible than ever to developing certain cancers. Obesity particularly can increase the risk of cancers of the food pipe, bowel, breast, womb, and kidney, and large quantities of alcohol can lead to oesophageal, liver and throat cancers, along with an increase in the risk of Breast Cancer.

How can I be healthy and help prevent cancer?

Eat a balanced diet that is low in fat, refined carbohydrates and rich in fruit, vegetables, pulses, lean meat, fish, poultry and wholegrains. Try to eat at least five different portions of fruit and vegetables every day – they are excellent sources of vitamins and fibre.

 

• Eat high-fibre foods like wholegrain bread, high-fibre breakfast cereals like porridge & muesli, wholegrain pasta, beans, peas and lentils. 
• Eat smaller and fewer portions of processed fatty meats- try seafood, and protein rich beans, nuts or seeds instead.

• Select foods low in fat and salt.
• Read and compare food labels.
• Ensure adequate fluid intake.
• Prepare and store foods safely.
• And most importantly, try to ensure nutritional balance in your daily intake.

 

Can I take a supplement instead of eating five portions of fruit and vegetables a day?

In some circumstances dietary supplements are useful – for example, taking folic acid during pregnancy. However, scientists believe that it is the complex mix of vitamins and minerals found naturally in foods that help to reduce our risk of disease. Scientists now think that these nutrients work together to help fight off illnesses such as cancer. The same effect cannot be achieved by taking dietary supplements. Therefore, the best advice is to carry on eating your five or more portions of vegetables and fruits a day and avoid popping those pills as a substitute for a healthy diet.

Exercise & Diet

A stable weight is maintained by balancing energy intake through food with energy expenditure through physical activity. When this balance is disrupted, and we consume more calories than we use up, the body stores excess energy in the form of fat. 

 

• Try to maintain a healthy body weight by combining a balanced diet with regular exercise. 
• Try to do half an hour’s moderate activity at least five times a week. 
• If you are a woman, drink no more than 2 units of alcohol each day and a maximum of 14 units per week. 
• If you are a man, drink no more than 3 units of alcohol each day and a maximum of 21 units per week. Aim to have 3-4 alcohol free days per week.

 

Are there any particular foods that can protect me against cancer?

No, there aren’t any ‘magic’ foods that will prevent cancer. However, research has shown that eating a wide variety of vegetables, fruits, pulses, cereals and other starchy foods will certainly help to reduce your risk.

Remember:

Early detection and early treatment will give the best chance for individuals with cancer. See your Doctor if you have any abnormal symptoms. The Marie Keating Foundation acknowledges the support of Ms Aveen Bannon, Consultant Dietitian, Dublin Nutrition Centre. making cancer less frightening by enlightening.

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