By Lori S. Kiker
Approximately 38.4% of men and women will be diagnosed with cancer
at some point during their lifetimes. A major risk factor for cancer
is advanced age. People > 65 years account
for about 60% of newly diagnosed malignancies and 70% of all cancer
deaths.
With over one-third of Americans developing
cancer, prevention strategies are critical to reducing risk. Around 30-50% of
cancers are preventable and small changes in the diet can help.
Professionals working with older adults play a key role in educating on cancer
prevention. The World Cancer Research Fund and American Institute for Cancer
Research have developed 8 key recommendations to help adults reduce the risk of
developing cancer.
1. Maintain a healthy weight.
2. Stay active.
3. Eat more plant-based foods.
4. Limit fast food and other processed foods high
in fat, starches, and sugar.
5. Limit consumption of red meats, such as beef
and pork, and avoid processed meats.
6. Limit sugary drinks.
7. Limit alcohol.
8. Don’t rely on supplements for cancer
prevention.
Two major recommendations to focus on are
eating more plant-based foods and limiting the consumption of red and processed
meats.
Eat more plant-based foods
Many diet trends today focus on limiting
carbohydrates, but it’s important to remember that plant-based foods, such as
fruits and vegetables, contain carbohydrates. It’s recommended by MyPlate that
adults eat at least 1 ½ - 2 cups of fruit and
2-3 cups of vegetables per day as part of a healthy eating
pattern. However, according to the Center for Disease Control and
Prevention (CDC), just 1/10 adults meet the fruit or vegetable recommendations.
Fruits and vegetables are full of vitamins and
minerals—but did you know they are also packed with phytonutrients? Phytonutrients are substances found in plants that
are beneficial to our health, and they may help prevent various diseases.
With a little planning, eating enough fruits
and vegetables can be easy. Here are some ideas:
·
Add a serving of fruit
to breakfast such as ½ cup berries, ½ cup fruit juice, or a banana.
·
At lunch include a cup
of crisp raw carrots or celery and a small fresh peach or plum.
·
For dinner eat 1 small
baked potato along with ½ cup of green beans or broccoli.
Limit the consumption of red and processed
meats
Animal protein is promoted as part of a
healthy diet, and it provides important nutrients such as iron, vitamin B-12,
and zinc. However, the World Cancer Research Fund and American Institute for
Cancer Research recommends limiting the consumption of red meats and avoiding
processed meats.
In 2015, the International Agency for Research
on Cancer (IARC) moved red meats (i.e. beef, pork, lamb, and goat) to a Class
2A carcinogen, which indicated that red meat is a probable cause of cancer. The
American Institute for Cancer Research recommends to limit red meats to 3 portions per week, or about
12-18 ounces.
That same year, the IARC labeled processed
meats as a Class 1 carcinogen, which equates it with tobacco as an item that promotes
cancer. Processed meats are meats that have been preserved by smoking, curing
or salting, and/or have the addition of chemical preservatives. Processed meats
are typically high in calories, contain large amounts of salt, and some methods
used to create processed meats generate carcinogens. Since it is unknown how
much processed meat is safe, it is best to eat none to very little.
Part of the ASA’s mission is
to advance the knowledge of members working with and on behalf of older adults.
By increasing your understanding of cancer prevention recommendations, you can
educate older adults on ways to reduce their risk of developing cancer.
Lori S. Kiker, MS, RDN, CSO, LD has worked 32
years as a registered dietitian. She is a Certified Specialist in Oncology
Nutrition. Lori is passionate about helping individuals with
cancer care improve their nutritional health.
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