Diet and Prevention Fact Sheet No. 9.313 and Nutrition Series|Health by L. Bellows, R. Moore*

What is Cancer? and Cancer: What Quick Facts Cancer, also referred to as a is the Relationship? • Lifestyle choices such as poor malignant tumor, is a general term The American Cancer Society diet, lack of physical activity, that refers to the rapid formation of (ACS) reports that 1 out of every 5 obesity, , and abnormal cells that grow beyond their cancer deaths in the is use are all associated with an normal boundaries. Cancer can affect attributed to and obesity. increased for cancer. any part of the body, and originates Overweight or obesity is linked to from a single cell that transforms into an increased risk for various • One-third of all cancer deaths a tumor cell through interactions such as breast, colon and rectum, are preventable, and can be between genetics and external agents. endometrium, esophagus, kidney, attributed to lack of physical and pancreas. It also raises the risk activity and poor diet. What Increases the Risk for for cancers of the gallbladder, liver, cervix, ovary, prostate, as well as non- • supplements have not Cancer? Hodgkin lymphoma and multiple been shown to reduce the risk The risk factors for cancer — myelomas. for cancer. listed below — act cumulatively The most important factor in • Consuming whole as to contribute to the occurrence of the relationship between ; they are not necessarily the prevention of cancer is healthy weight part of a , and cause of cancer. Lifestyle risk factors maintenance throughout life. Weight controlling calorie intake, for cancer are usually preventable, maintenance can be achieved by will help maintain a healthy and avoiding certain factors may balancing caloric intake from food weight and reduce the risk for lower one’s risk in developing cancer. and beverages, with physical activity. cancer. Key lifestyle risk factors to avoid ACS recommends avoiding excess include: weight gain by limiting high caloric 1. Overweight or obesity foods and beverages, decreasing food 2. Unhealthy diet high in portions, limiting high calorie snacks, processed foods and engaging in regular physical 3. Lack of physical activity activity. 4. Tobacco use 5. Alcohol use 6. Infections (hepatitis, HPV) Key Dietary Guidelines for 7. Environmental pollution (air, water, and soil) The following list contains key 8. Occupational dietary factors for healthy weight () maintenance — an important 9. Radiation (UV light, Radon recommendation for the prevention gas) of cancer. This guide also presents recommendations to reduce ones exposure to carcinogens present in food. © Colorado State University * L. Bellows, Colorado State University Extension food and Extension. 7/96. Revised 11/12. nutrition specialist and assistant professor; and R. Moore, graduate student. 11/2012 www.ext.colostate.edu 1. Reduce intake of saturated carcinogens. Overall, Americans stomach and colorectal cancers; and fat, processed , and red should consume no more than consumption should be limited. meat 30-35% of their daily calories Evidence suggests that risk for colon 2. Limit intake of salt-cured from fat, depending on age and and rectal cancer may increase by and charred foods gender, and should consume no 15-20% for every 3.5 oz. (100g) 3. Increase consumption of more than 7-10% of their daily of or 1.8 oz. (50g) of fruits, , and whole calories from saturated fatty acids. consumed per day. grains Saturated fats are mostly found in Red meat contains compounds such 4. Consume alcoholic beverages animal products. Major sources for as iron that may cause the formation in moderation Americans include: cheese, pizza, of free radicals. Processed These cancer recommendations desserts, and red meat. These foods contain nitrates, which are often generally conform to the USDA should be replaced with foods rich used in the curing process. Nitrates Dietary Guidelines for Americans, in unsaturated fats such as essential cause cancer in laboratory animals and may help decrease risk for omega-3 fatty acids found in and are suspected of causing cancer, particularly if there is an seafood and most plant based oils. cancer in humans. Consumption of increased risk due to other factors Tips to Reduce Saturated Fat: processed meat also increases ones such as genetics. These guidelines • Use oils when exposure to carcinogenic chemicals may also lessen the risk for cooking (canola, corn, or from methods of preservation that other chronic diseases. For more olive oil) instead of solid involve smoke or salt. information on the USDA Dietary fats (butter, or lard). Tips to Reduce Consumption of Guidelines, see the website www. • Purchase fat-free or low-fat Processed Meat and Red Meat: choosemyplate.gov, and for coping milk instead of whole milk. • Use meat as a side dish, in with cancer’s effect on the diet, see • Trim fat and skin from small portions. fact sheet 9.332 Diet and Cancer meat. • Consume lean meats like Treatment-Tips for Healthy Eating. • Decrease consumption of fish and skinless poultry. fried foods. • Consume alternative • Eat smaller portions. sources such as 1. Reduce Intake of • Pay attention to fat content beans and legumes. Saturated Fat, Processed on food labels. Meat, and Red Meat • Substitute low-fat products in recipes. 2. Limit Intake of Salt- Increased consumption of Cured and Charred Foods saturated fat, processed meat, and • Consume meat that has red meat, have been shown to lower levels of saturated fat, Carcinogens are present in raise the risk for cancer, possibly such as seafood. certain foods, and evidence suggests through contact with carcinogenic that eating salt-cured, smoked, substances during cooking and pickled, and charcoal-broiled foods, processing methods. Consumption increases the risk for cancer. Rates of these foods may also lead to of stomach and esophageal cancer weight gain, which is also a risk cases are especially high in parts factor for cancer. of the world where food is often prepared using these methods. Saturated Fat — Research suggests that too much dietary fat, Salt-Cured Foods — Salt-cured and especially from unhealthy fats like pickled foods may increase one's saturated and trans fat, may lead risk for , especially to an increased risk for a variety of when eaten in large quantities. cancers such as colon, rectum, and Nitrates used in the curing process . This is especially are known cancer causing agents true when fat, as a total percentage Processed Meat and Red Meat — in laboratory animals, and are of caloric intake, is increased. The High intakes of processed meat suspected of causing cancer in fat content in meat may contribute (lunch meat or hotdogs) and humans. There is no evidence, to the production of secondary red meats (beef or pork) may be however, that table salt or salt used compounds in the body that act as associated with an increase in in cooking increases the risk for cancer. Smoked Foods — These foods 3. Increase Consumption Antioxidants and Cancer — absorb large amounts of tars that of Fruits, Vegetables, and Antioxidants are compounds arise from incomplete combustion Whole-Grains present in fruits and vegetables of wood or charcoal fire, which which help protect tissues from are known to contain numerous Specific nutrients and food being damaged. Tissue damage carcinogens. "Liquid Smoke," constituents of fruits, vegetables is linked to increased cancer risk; which may be less hazardous, is a and whole grains may act as anti- therefore antioxidants may play a commonly used substitute. cancer substances when consumed role in cancer prevention. Types in amounts found in a varied diet. of antioxidants include vitamin Charcoal and Gas-Broiled Foods — Consuming fruits, vegetables, A substance called benzopyrene is C (ascorbic acid), vitamin E, and and whole grains may also help in the carotenoids — vitamin A, formed when fat from meat drips healthy weight maintenance — the on to hot coals. The rising smoke and beta-carotene. Many studies ultimate goal in cancer prevention have demonstrated the role that then deposits the carcinogenic according to research. substance on the meat. However, antioxidants play in reducing the little evidence suggests that Whole-Grains — Plants such as risk for cancer. Their protective Americans are at risk from excessive wheat, oats, rice, and barley, contain effect is only observed when one consumption of charcoal-broiled , minerals, and dietary consumes antioxidants from plant food. fiber, which may help prevent foods such as fruits and vegetables, cancers of the gastrointestinal tract and not from supplements. High-temperature frying or broiling such as colon and rectal cancer. Phytochemicals and Cancer — — This process may convert some of Dietary fiber is the material from the meat into products that Phytochemicals (or phytonutrients) plant cells that the body cannot are chemicals made by plants that damage the genetic material of the digest completely, and it is found body's cells. have antioxidant-like properties. in vegetables, legumes, fruit and Types of phytochemicals include Tips to Limit the Charring of Food: whole-grain cereals, nuts and dark green and orange vegetables, • Cover grill with aluminum seeds. Fiber provides bulk in cruciferous vegetables, , foil to protect the food the diet, and it helps move food and sulfides. There is an association from smoke and fire. through the intestines and out of with a high consumption of plant • Cook meat until done, but the body at regular intervals. It is foods and a decrease in risk for do not char it. unclear whether total fiber intake cancer, but the relationship is • Remove charred portions or components of dietary fiber unknown. before eating. are beneficial in reducing cancer • Precook foods in the . Fiber supplements are not microwave to decrease recommended. grilling time. Fruits and Vegetables — Plants contain many beneficial compounds such as vitamins, minerals, antioxidants, phytochemicals, and fiber, which may act to reduce the risk for cancers such as lung, mouth, pharynx, larynx, esophagus, stomach, and colorectal. Researchers are still examining the effects of these complex interactions. There are several groups of fruits 4. Consume Alcoholic and vegetables that may offer particularly protective effects such Beverages in Moderation as dark green and orange vegetables, Heavy consumption of alcoholic cruciferous vegetables (cabbage, beverages (more than two drinks broccoli), flavonoids (soy, tea), per day for men, and more than one legumes, sulfides (garlic, onion), drink per day for women) increases and tomato products. the risk of mouth, pharynx, larynx, esophagus, liver, pancreas, bladder, • American Cancer Society: colorectal, and breast cancers. It is www.cancer.org Summary unclear whether it is the alcohol • National Cancer Institute: or other ingredients in these www.cancer.gov — or call the • Diets high in fiber and low beverages that are responsible for Cancer Information Service in fat, with plenty of fruits, the association with an increased at: 1-800-4-CANCER vegetables, whole-grain breads, risk for cancer. and cereals, may reduce the risk of cancer, particularly in Alcohol Abuse and the Cancer References Connection: The link between individuals at increased risk. cancer and alcohol is complex Duyff, ADA. American Dietetic • In addition to the because frequent alcohol Association: Complete Food and recommendations by the World consumption may result in many Nutrition Guide. Hoboken: John Health Organization (WHO) Wiley & Sons, Inc., 2006. health problems. and the Academy of Nutrition Kushi LH, Doyle C, McCullough M, • The carcinogenic effect may and Dietetics (AND), the result from the direct contact Rock CL, et al. American Cancer Society Guidelines on Nutrition American Cancer Society (ACS) of alcohol on the mouth, also strongly recommends pharynx and esophagus. and Physical Activity for Cancer Prevention: Reducing the Risk maintaining a healthy weight. • Heavy drinking can result • A healthy weight can be in liver cirrhosis, which may of Cancer with Healthy Food lead to . Choices and Physical Activity. maintained by regular physical • Alcoholics commonly have CA Cancer J CLin 2012;62:30-67. activity and a healthful diet. nutritional deficiencies Mahan, L. K., Escott-Stump, S., • A healthy diet should include because alcohol contains Raymond, J. L., & Krause, M. the following dietary only empty calories, and food V. (2012). Krause's food & the recommendations: intake often is compromised. nutrition care process. St. Louis, 1) Reduce intake of saturated Mo: Elsevier/Saunders. This may result in a low fruit, fat, processed meat, and red McCullough ML, Patel AV, Kushi vegetable, and whole grain meat, intake. LH. Cancer , Biomarkers, and Prevention: 2) Limit intake of salt-cured • If heavy drinkers also smoke and charred foods, , the risk for cancer Following Cancer Prevention Guidelines Reduces Risk of 3) Increase consumption of is compounded. fruits, vegetables, and whole • Alcohol is high in calories Cancer, Cardiovascular Disease, and low in nutrients. Calories and All-Cause Mortality. Cancer grains, from alcohol can contribute Epidemiol Biomarkers Prev 4) Consume alcoholic to weight gain, which is a risk 2011;20:1089-1097. beverages in moderation. factor for cancer. U.S. Department of Agriculture These are all important and U.S. Department of Health preventive actions that may Tips to Moderate Alcohol and Human Services. Dietary Consumption: safeguard ones health and Guidelines for Americans, 2010. reduce the risk for cancer. • Instead of alcohol, try non- 7th Edition, Washington, DC: alcoholic wine, beer, mineral U.S. Government Printing Office, • These dietary guidelines are or tonic water, cider, grape December 2010. intended for people who juice, or fruit juice. World Health Organization. are healthy. If you have a • Always provide non-alcoholic Guidelines for Cancer condition that requires a special beverages and nutrient-dense Prevention. 2012. http://www. diet, consult a physician or foods at social gatherings. who.int/cancer/prevention/en/ registered dietician before • Drink alcohol in moderation beginning any modified diet — no more than two drinks Image Sources plan. per day for men, and no http://fnic.nal.usda.gov/ more than 1 drink per day for professional-and-career- women. resources/nutrition-education/ sources-nutrition-education- Additional Resources materials Whole-grains. Realage.com • American Institute for Colorado State University, U.S. Department of http://office.microsoft.com/ : www.aicr. Agriculture and Colorado counties cooperating. org en-us/images/results. CSU Extension programs are available to all without aspx?qu=farmers%20 discrimination. No endorsement of products mentioned is intended nor is criticism implied of products not market&ex=2#ai:MP900438718| mentioned.