Food Choices for Reducing Cancer Risk
About 35 percent of cancer deaths in the U.S. are related to poor eating habits. Keep in mind, no single food can prevent cancer, but you can reduce your risk of developing some types of cancer by simply changing your eating habits. Diet is one of several factors that may affect cancer risk and is one that you can control. Eating a diet low in fat and high in grain products, fruits and vegetables that contain dietary fiber may reduce your risk.
Mediterranean Food Guide
Red Meat - A few times per month, or more often in small amounts
Eggs, Poultry, Fish - A few times per week
Cheese & Yogurt - A few times per week
Olive Oil - Variable amounts, daily
Fruits & Vegetables - Variable amounts, daily
Beans, Legumes, Nuts - Variable amounts, daily
Breads, Pasta, Rice, Cous Cous, Polenta, Bulgar, Grains, Potatoes - Variable amounts, daily
Herbs Can Help
One way to get disease protection out of your everyday eating is to use a wider variety of herbs and spices. It is now being discovered that phytochemicals, substances developed in plants, may contain some cancer-fighting components.
10 Most Potent Herbs, Spices & Flavors
Basil: Great fresh or dried, this intensely aromatic plant was called the "royal herb" by the ancient Greeks. Count on it for its anti-carcinogenic power. Basil is great cooked or raw with tomato-based dishes, poultry, pasta, seafood and vegetables.
Black Pepper: Its phytochemical components seem to interfere with the development of cancerous cells. Pepper goes with almost everything.
Cumin: A relative of the parsley plant, cumin packs a mighty punch against cancer, especially liver cancer. Use this Indian spice with turmeric to add an earthy flavor to chicken, pasta or lentil soup.
Garlic: This herb contains compounds which helps to prevent heart disease and cancer (especially stomach, skin, liver, breast, colon, lung, cervical and nasal cancers). Cook garlic over low heat to enjoy it most. It's great with almost any meat, fish, poultry, pasta or bean dish.
Ginger: Another anti-cancer herb. The dried version offers some health advantages, but the grated fresh root will allow you to reap the most benefits. Grate and sprinkle the juice from the pulp into any type of stir-fry beef and broccoli, chicken and summer squash or a medley of vegetables.
Mint: An anti-cancer (especially anti-breast cancer) herb which is more versatile than you think. Stir chopped fresh mint into cottage cheese, creamed peas and ham, rice, fruit salad or iced tea.
Onions: These edible bulbs may be the most widesly used and powerful of all seasonings. Raw or cooked, onions add intense flavor and lots of organosulfur compounds. Leeks and shallots are milder relatives.
Oregano: This versatile herb has at least two flavonoids. Flavonoids are a group of polyphenolic compounds, enzymes that snatch up free radicals before they can cause cellular damage. Try oregano with tomato-based recipes, vegetables or chicken.
Rosemary: This lemon-pine herb fights cancer. Rosemary also may have anti-inflammatory powers. Tastes great with fish, poultry or vegetables.
Sage: This ancient herb's name comes from the Latin word salvus meaning "safe," which reflects the herb's healing powers; it's another cancer fighter. Add sage to turkey (or course), pork, cheese & bean dishes.
American Dietetic Association
