Maxine Lickteig, RD LMNT
MLH Outpatient Clinical Dietitian
You’ve no doubt heard it before: eating right can help prevent cancer.
According to the American Association of Cancer Research, nearly 2 million Americans were diagnosed with cancer in 2023. More than 600,000 died from the disease. Yet research shows that more than 40 percent of those cases, and nearly half of the deaths, could be attributed to preventable causes: smoking, excess body weight, excessive sun exposure, etc.
February is National Cancer Prevention Month, so now is a good time to look at the benefits of the right foods to help fight cancer and improve overall health. As a registered dietitian, I would like to offer the following tips:
- Eat a nutritionally balanced diet with whole grains, starchy and non-starchy vegetables, fruits, lean proteins and moderate amounts of healthy fats from nuts, seeds, olives and avocado. The antioxidants in fruits, vegetables, starchy vegetables, whole grains and nuts/seeds have been shown to reduce inflammation, as well as the risk of chronic disease, including cancer. We want to choose minimally processed grains and nuts, as well as fresh or frozen produce. Examples include fresh fruit and vegetables, frozen produce without sauces or salt added, lightly salted nuts and seeds, plain oats (not packets), 100% whole-grain breads, low-sugar, whole-grain cereals and whole starchy vegetables (not chips, fries, instant potatoes, etc.).
- Daily physical activity helps to maintain muscle and bone mass, as well as boost immune system.
- Vitamin C drops are overrated and unnecessary; choose fruits and vegetables instead as they will provide greater health benefits
- Be cautious when “researching” on the Internet where there is a wealth of misinformation.
Top cancer nutrition myths — true or false?
- Sugar feeds cancer. This is FALSE. Research on this does not support the notion that sugar feeds cancer. Our bodies run on sugar. We want to get that sugar from nutrient-dense choices such as fruits, vegetables and whole grains. Keto is not recommended.
- Soy causes cancer or increases risk of cancer reoccurrence. FALSE. Minimally processed forms of soy, such as edamame and tofu, have actually been shown to reduce risk of many chronic illnesses, including cancer.
- Red meat causes cancer. MAYBE. There is an association between red meat consumption and cancer. It is best to limit or avoid processed forms of meat. Fresh red meat in occasional amounts can be a part of a healthful diet. Be mindful of cut, percent fat, serving size (3-4 oz. cooked) and frequency.
- You can starve cancer. FALSE. Fasting of any kind, pumpkin seeds or any other food is not going to starve out cancer. You can easily acquire nutritional deficiencies and a poor immune system from fasting, as well as have reduced muscle mass.
The Morrison Cancer Center offers nutrition counseling as part of your treatment plan when needed or requested. If you have questions, please consult a registered dietitian or your physician.
Stay healthy!