What you put on your plate is directly linked to your odds of getting cancer. Here’s what you can do to reduce your risk
BY Sue Mah, MHSC, RD

With cancer ranked as the second leading cause of death in Canada, it’s no wonder that cancer prevention remains one of our most important public health concerns. According to the Canadian Cancer Society, 39% of women and 44% of men will develop cancer during their  lifetimes. More than one-third of cancers are related to diet, obesity and physical inactivity.

The good news is that there are plenty of steps you can start taking today to decrease your odds of getting cancer. The World Cancer Research Fund, which has recently released a major report on cancer prevention based on a review of 7,000 scientific studies, offers the following eight recommendations:


1- Be as lean as possible within the normal range of body weight

The cancer link
Statistics Canada reports nearly two out of every three adults in Canada are considered
technically overweight or obese, defined as having a Body Mass Index (BMI) over 25 and 30, respectively. This increases the risk of cancers affecting the pancreas, colon, kidney, breast (postmenopausal) and endometrium. Maintenance of a healthy weight throughout life is one of the most important ways to protect yourself against cancer.

What you can do now
•Know your BMI, which is a ratio of height-to -weight that determines your health risk  You should aim for a BMI of between 18.5 and 24.9.
 •Avoid gaining extra weight or inches around your waist. Those excess pounds are a red flag for colon cancer, heart disease and Type 2 diabetes. A healthy waist measurement is no more than 102 cm (40 inches) for men and 88 cm (35 inches) for women


2- Be physically active every day

The cancer link
More than half of Canadians don’t get enough regular exercise, according to the Canadian Fitness Lifestyle Research Institute. That inactivity can lead to weight gain and obesity.

What you can do now
•Take up Canada’s favourite physical activity – walking. Head out with a neighbour, join a mall-walking club, or stride briskly in rhythm to the tunes on your iPod for at least 30 minutes every day. If you find it hard to exercise for 30 minutes non-stop, simply break it down into three 10 minute intervals. A 10-minute walk to the bus stop, plus a 10-minute power walk at lunch, followed by a 10-minute walk after supper is all you need to reach your 30-minute target each day.
•As your fitness level improves, gradually increase the intensity and duration of your workouts. Bike another few kilometres, swim some extra laps or walk up hills and stairs to keep your heart rate up.
•Limit sedentary habits such as watching TV and playing video games, which can derail your fitness routine and lead to mindless snacking. Turn the TV into your personal trainer by working out with fitness DVDs and break into a sweat in your living room. Take regular stretch breaks when you’re at the
computer and avoid eating when you’re sitting in front of the TV or computer screen.


#3- Eat mostly foods that grow out from the grounds

The cancer link
While Canadians average about five servings of fruit and veggies a day, we should be aiming for closer to 10. Fruits, vegetables, beans, nuts and seeds are all chock-full of cancer-fighting superheroes such as beta-carotene, lycopene, vitamin C, selenium and vitamin C. Non-starchy veggies (including leafy greens, broccoli, okra, eggplant, bok choy, carrots, rutabaga and turnips) are thought to protect against mouth, pharynx, larynx, esophagus, lung and stomach cancers. When combined with a low-fat diet, these high fibre foods can also protect against colon and rectal cancers.

What you can do now
•The Canadian Cancer Society suggests five to 10 servings daily to lower your risk of cancer.
•Turn your crisper into a veritable rainbow of colour by choosing fruits and vegetables that are red, orange, yellow, green, blue and purple.
These colours contain the natural phytochemcials which help to fight cancer. Often the skin contains the most fibre — peel away the skin of an apple, for example, and you’ll be missing out on one-third of the fibre.
•Include whole grains and/or legumes with every meal. Prepare a brown rice pilaf with grilled fish, or bean and barley soup, for example. These types of foods are fibre-rich, low in fat and calories and will satisfy your tastebuds, too.


#4 - Limit high-fat, high-calorie foods and avoid sugary

The cancer link
Most processed foods and fast foods – potato chips, cheesies, cookies, baked goods and French fries – score high on fat and calories and low on nutrition. They’re easily available and inexpensive, but you’ll pay the price by packing on the pounds – and thus increasing your cancer risk.

What you can do now
•Avoid eating these low nutritional value foods by not putting them in your grocery cart in the first place. If they’re in the cupboard, it’s hard to resist eating them.
 •Put the brakes on fast foods, especially the deep-fried variety. Their supersized portions make it all too easy to over-indulge.
•Watch those sweetened beverages. It’s easy to not really register how many calories you consume with sugary sodas and fruit drinks. Opt for beverages sweetened with noncaloric sweeteners instead. Or quench your thirst with plain old-fashioned water.


#5- Limit red meat and avoid processed meat

The cancer link
Red meat and processed meats are linked to colon cancer, and possibly cancers of the lung, pancreas, esophagus, stomach, edometrium and prostate. While Canada’s Food Guide to Healthy Eating recommends meat serving sizes of two-and-a-half ounces, some restaurants and BBQ chefs still serve up whalloping 16- and even 22-ounce steaks!

What you can do now
•Cut back, don’t cut out. You don’t need to eliminate meat for good — in fact, it can be a valuable source of nutrients such as protein, iron, zinc and vitamin B12. But be sure to choose lean cuts and keep your portion sizes to two-and-a-half ounces (about the size of a deck of cards).
•Put processed meats like ham, bacon, pastrami, salami, sausages, bratwursts, and hot dogs on your caution list. Pack your sandwiches with chicken, turkey, egg, salmon, tuna, or hummus instead.
 •Replace one, two or three meat dinners a week with fish, beans or tofu.


#6- Go easy on the booze

The cancer link
Yes, it’s been reported that red wine can protect against heart disease. But whether it’s wine, beer or hard liquor, there’s a definite link between alcohol consumption and the risk of cancer, including colon, breast and liver.

What you can do now
•Know your limits. If you do drink, keep it to no more than two drinks a day for men, and
one drink a day for women.
•Don’t drink if you are pregnant.
•Find a satisfying substitute. A glass of sparkling water, a squeeze of fresh lime and a splash of juice can be a great thirst quencher

#7- Hold the Salt

The cancer link
On average, we’re consuming more than 3,000 mg of sodium a day, or one-third more than the recommended 2,300 mg maximum. And that’s not even counting the salt we add at the table or during cooking. The problem? Salt and salt-preserved foods have been linked to stomach cancer and high blood pressure.

What you can do now
•Avoid salt-preserved or salty foods like chips, cheesies and processed meats. Aim to eat less than 2,300 mg of sodium a day – which adds up to about one teaspoon of salt.
•Read food labels and choose lower sodium versions of pretzels, crackers, soups and other foods.
 •Keep the salt shaker in the cupboard. Try fresh rosemary on fish, basil and oregano with pasta, or paprika on chicken. If you miss the taste of salt, try a salt-free seasoning product such as Mrs. Dash


#8- Skip the supplements

The cancer link
The Canadian Council of Food and Nutrition reports more than half of Canadians take some kind of vitamin, mineral or supplement and yet the best source of nourishment is food, not dietary supplements. In fact, high-dose supplements may cause problems.
For example, high-dose beta-carotene supplements may contribute to the incidence of lung cancer in smokers.

What you can do now
•Aim to meet your nutritional needs through diet alone. Eat three balanced meals a day, with one or two snacks to nourish and fuel your body.
•One supplement you should consider taking is vitamin D. The Canadian Cancer Society recomends 1,000 international units (IU) of vitamin D a day for adults during the fall and winter months to reduce cancer risk.
 •Check with your health care provider before taking any type of supplement