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Table 1
American Cancer Society Guidelines
on Diet, Nutrition, and Cancer Prevention
beta carotene itself might reduce lung recommendation applies to foods in their
cancer risk. Recent clinical trials of beta fresh, frozen, canned, dried, or juice
carotene supplements, however, have forms, but does not apply to specific nu-
shown that smokers taking the supple- trients or other substances that might be
ment developed lung cancer at higher extracted from them.
rates than those taking a placebo.18,19 Vegetables and fruits are complex
These findings support the idea that foods containing more than 100 beneficial
beta carotene may be a proxy for other vitamins, minerals, fiber, and other sub-
protective nutrients or substances, stances. Scientists do not yet know which
singly or in combination, within foods. of the nutrients or other substances in
They also suggest that taking a single fruits and vegetables may be protective
nutrient in large amounts may produce against cancer. The principal possibilities
adverse effects. include specific vitamins and minerals,
Despite the strength of the evidence fiber, and phytochemicals—carotenoids,
associating consumption of fruits and flavonoids, terpenes, sterols, indoles, and
vegetables with decreased cancer risk, in- phenols—that are present in foods of
take of these foods is low among many plant origin.12,14 How fruits and vegeta-
adults and children.20 Concern about low bles exert their protective effects consti-
intake levels has led to a country-wide tutes an active area of scientific inquiry.
initiative—the National 5 A Day for Bet- Until more is known about specific food
ter Health Program—to increase fruit components, the best advice is to eat 5 or
and vegetable intake to five or more serv- more servings of fruits and vegetables
ings of fruits and vegetables daily.21 This each day.
Table 2
Standard Portion Sizes for Various Foods*
Fruits
1 medium apple, banana, orange
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice
Vegetables
1 cup of raw leafy vegetables
1/2 cup of other cooked or chopped raw vegetables
3/4 cup vegetable juice
Grains
1 slice bread
1 ounce ready-to-eat cereal
1/2 cup of cooked cereal, rice, pasta
Beans and Nuts
1/2 cup cooked dry beans
2 tablespoons peanut butter
1/3 cup nuts
Dairy foods and eggs
1 cup milk or yogurt
1 1/2 ounces of natural cheese
2 ounces processed cheese
1 egg
Meats
2-3 ounces of cooked lean meat, poultry, fish
*Information from US Department of Agriculture and US Department of Health and Human Services.7
Grains such as wheat, rice, oats, bar- of many vitamins and minerals such as fo-
ley, and the foods made from them con- late, calcium, and selenium, all of which
stitute the base of healthful diets as illus- have been associated with a lower risk of
trated in the Food Guide Pyramid.6 colon cancer.16 Whole grains are higher in
Healthful diets contain six to 11 standard fiber and certain vitamins and minerals
servings of foods from this group each than refined flour products. Because the
day. As shown in Table 2, standard por- benefits of grain foods may derive from
tion sizes are defined as quite small, and their other nutrients as well as from
this number of servings is not difficult to fiber,22 it is best to obtain fiber from fruits,
achieve. Grains are an important source vegetables, and whole grains rather than
saturated fat intake is to make wise choices Both physical activity and controlled
in the selection and preparation of animal caloric intake are necessary to achieve or
foods. Choose lean meats and lower-fat to maintain a healthy body weight.34 The
dairy products, and substitute vegetable figure displays healthy weight ranges for
oils for butter or lard. Food labels can be adult men and women of all ages. Main-
a useful guide to choosing packaged taining a body weight within recommend-
foods lower in saturated fat. Choose ed ranges helps to reduce the risk for
smaller portions and use meat as a side chronic diseases such as coronary heart
dish rather than as the focus of a meal. disease and diabetes as well as cancer.
Emphasize beans, grains, and vegetables Moderate physical activity may increase
in meals to help shift dietary patterns to caloric needs and permit people to con-
include more foods from plant rather sume more healthful foods—especially
than animal sources. Preparation meth- fruits, vegetables, grains, and beans—
ods are also important; baking and broil- while maintaining a recommended body
ing foods, rather than frying them, re- weight.
duces the overall amount of fat in food. The Centers for Disease Control and
These recommendations for cancer pre- Prevention and the American College of
vention are consistent with dietary advice Sports Medicine,35 a National Institutes
to reduce cardiovascular disease risk.7-10,29 of Health Consensus Conference,36 and
the US Surgeon General37 recommend 30
minutes of moderate physical activity
3. Be physically active: achieve and main- each day as a means to promote health.
tain a healthy weight. The 30 minutes does not need to be con-
Be at least moderately active for 30 min- tinuous to be beneficial, and can be ac-
utes or more on most days of the week. complished by walking briskly (3-4 miles
Stay within your healthy weight range per hour) for about two miles, or by a va-
(Figure). riety of other enjoyable activities includ-
Physical activity can help protect ing calisthenics, jogging, swimming, gar-
against some cancers, either by balancing dening, yard work, housework, and
caloric intake with energy expenditure or dancing at a level of intensity equivalent
by other mechanisms. An imbalance of to brisk walking. Studies suggest that
caloric intake and output can lead to when overweight people intentionally
overweight, obesity, and increased risk lose weight, they reduce their cancer
for cancers at several sites: colon and rec- risk.38 To lose weight, restrict caloric in-
tum,16 prostate,24 endometrium,25 breast take and increase physical activity. The
(among postmenopausal women),26 and easiest way to restrict calories is to limit
kidney.30 serving sizes, particularly of high-fat foods
These findings are supported by ani- (Table 2). It is important to recognize,
mal studies, and by epidemiologic studies however, that many fat-free cakes, cook-
demonstrating an association between ies, snack foods, and frozen and other
physical activity and a reduced risk of de- desserts remain high in calories.
veloping some cancers.31 Activity simply
may prevent obesity, or it may act in oth-
4. Limit consumption of alcoholic bever-
er ways to reduce cancer risk. For breast
ages, if you drink at all.
and prostate cancer, physical activity may
act through effects on hormone levels.32,33 Alcoholic beverages, along with cigarette
For colon cancer, physical activity stimu- smoking and use of snuff and chewing to-
lates movement through the bowel, there- bacco, cause cancers of the oral cavity,
by reducing the length of time that the esophagus, and larynx. Cancer risk in-
bowel lining is exposed to mutagens. creases with the amount of alcohol con-
6'6"
6'5"
6'4"
6'3"
6'2"
6'1"
6'0"
5'11"
5'10"
HT
EIG
HT
5'9"
RW
EIG
T
IGH
5'8"
OVE
RW
WE
5'7"
OVE
ATE
Height
5'6"
LTH
ERE
DER
HEA
SEV
5'5"
MO
5'4"
5'3"
5'2"
5'1"
5'0"
4'11"
4'10"
50 75 100 125 150 175 200 225 250
Weight (pounds)
Healthy weight ranges for adult men and women of all ages. The higher weights apply mainly to
men, who have more muscle and bone. To use this chart, find your height in feet and inches (with-
out shoes) along the left side of the graph. Trace the line corresponding to your height across the
figure until it intersects with the vertical line corresponding to your weight in pounds (without
clothes). The point of intersection lies within a band that indicates whether your weight is healthy
or is moderately or severely overweight.7
sumed and may start to rise with intake of tion between alcohol consumption and an
as few as two drinks per day.39-41 A drink increased risk of breast cancer. The mech-
is defined as 12 ounces of regular beer, 5 anism for this effect is unknown, but the
ounces of wine, and 1.5 ounces of 80- association may be due to carcinogenic
proof distilled spirits. actions of alcohol or its metabolites, to al-
Oral and esophageal cancers are cohol-induced changes in levels of hor-
much more common in countries where mones such as estrogens, or to some oth-
alcohol consumption is high. The com- er process. Alcohol may have additional
bined use of tobacco and alcohol leads to effects on cancer risk. Alcoholic bever-
greatly increased risk of oral and esopha- ages supply calories but few nutrients;
geal cancers. The effect of tobacco and al- people who drink heavily may be substi-
cohol combined is greater than the sum of tuting alcohol for nutrient-rich, cancer-
their individual effects.39,40 protective foods. Regardless of the mech-
Studies also have noted an associa- anism, studies suggest that the risk of
ommended amounts of fruits and vegeta- advice is to use common sense; it is rarely,
bles decreases that risk. To protect against if ever, advisable to change your diet
these cancers, do not use tobacco in any based on a single study or news report, es-
form, do not drink more than one or two pecially if the data are reported as “pre-
alcoholic beverages each day, and eat at liminary.”
least five servings of fruits and vegetables
each day.39-41
ANTIOXIDANTS
What are antioxidants and what do they
PROSTATE CANCER have to do with cancer? Certain nutrients
Prostate cancer is the leading cancer in fruits and vegetables appear to protect
among American men. Scientists know the body against the oxygen-induced
that prostate cancer is related to male damage to tissues that occurs constantly
hormones, but are uncertain as to the ex- as a result of normal metabolism. Be-
act mechanism involved. Intake of animal cause such damage is associated with in-
fat, red meats, and dairy products has creased cancer risk, antioxidant nutrients
been found to be associated with an in- are thought to protect against cancer.12
crease in the risk of prostate cancer, sug- Antioxidant nutrients include vitamin C,
gesting a role for saturated fat.24 To re- vitamin E, selenium, and carotenoids.
duce the risk of prostate cancer, limit Studies suggest that people who eat more
intake of foods from animal sources, es- fruits and vegetables containing these an-
pecially saturated fats and red meats. tioxidants have a lower risk for cancer.13
Clinical studies of antioxidant supple-
ments, however, have not demonstrated a
STOMACH CANCER
reduction in cancer risk (see Beta Caro-
The incidence of stomach cancer is de- tene, Supplements).
creasing worldwide, especially in the
United States. Year-round consumption
ARTIFICIAL SWEETENERS
of fresh foods, refrigeration, and other im-
provements in food-preservation methods Do artificial sweeteners cause cancer?
have helped reduce risk. Infection with Several years ago, experiments on rats
the bacterial species Helicobacter pylori suggested that saccharin might cause can-
may increase risk. To reduce the risk of cer. Since then, however, studies of pri-
stomach cancer, eat at least five servings mates and humans have shown no in-
of fruits and vegetables each day.43 creased risk of cancer from either saccharin
or aspartame.
Common Questions About Diet
and Cancer BETA CAROTENE
Because people are interested in the rela- Does beta carotene reduce cancer risk?
tionship of specific foods or nutrients to Because beta carotene, an antioxidant,
specific cancers, research in this area is of- is found in fruits and vegetables, and be-
ten widely publicized. No one study is the cause eating fruits and vegetables is
last word on any subject, and it is easy to clearly associated with a reduced risk of
become confused by what may appear to cancer, it seemed possible that taking
be contradictory and conflicting advice. high doses of beta carotene supple-
Each study should be considered in the ments might reduce cancer risk. In three
light of existing knowledge, but in brief major experiments, people were given
news stories, reporters cannot always put high doses of synthetic beta carotene in
new research findings in context. The best an attempt to prevent lung and other
Vitamin C and related compounds are of- doses. Although fruits and vegetables
ten added to foods to inhibit this conver- sometimes contain low levels of these
sion. Diets high in fruits and vegetables chemicals, overwhelming scientific evi-
that contain vitamin C and phytochemi- dence supports the overall health benefits
cals, such as phenols, retard the conver- and cancer-protective effects of eating
sion of nitrites to nitrosamines. Nitrites in fruits and vegetables.47 In contrast, cur-
foods are not a significant cause of cancer rent evidence is insufficient to link pesti-
among Americans. cides in foods with an increased risk of
any cancer.
OLESTRA
What is olestra and is it related to cancer? PHYTOCHEMICALS
Some synthetic fat substitutes are not ab- What are phytochemicals, and do they
sorbed by the body. Although several fat reduce cancer risk? The term “phyto-
substitutes are under development for chemicals” refers to a wide variety of
use in the food supply, only one of this compounds produced by plants. Some
type—olestra (trademarked Olean)—has of these compounds protect plants
been approved for marketing. Olestra against insects or have other biological-
may reduce fat intake, but it also reduces ly important functions. Some have ei-
the absorption of fat-soluble carotenes ther antioxidant or hormone-like ac-
and other potentially cancer-protective tions both in plants and in people who
phytochemicals in fruits and vegetables.45 eat them. Because consumption of fruits
Although reducing absorption of these and vegetables reduces cancer risk, re-
searchers are searching for specific com- but there is no evidence at this time that
pounds in these foods that might ac- supplements can reduce cancer risk. The
count for the beneficial effects. There is few studies in human populations that
no evidence that taking phytochemical have attempted to determine whether
supplements is as beneficial as consum- supplements can reduce cancer risk have
ing the fruits, vegetables, beans, and yielded disappointing results. Vitamin
grains from which they are extracted. and mineral supplements have been
shown to reduce the risk of stomach can-
cer in one intervention study in China,48
SALT but other studies using high doses of sin-
Do high levels of salt in the diet increase gle nutrients have shown no benefit and
cancer risk? Some evidence links diets even unexpected evidence for harm (see
containing large amounts of foods pre- Beta Carotene). Although supplements
served by salting and pickling with an in- do not substitute for healthful diets in re-
creased risk of cancers of the stomach, ducing cancer risk, it is possible that
nose, and throat. Little evidence suggests some people, such as pregnant women,
that moderate amounts of salt or salt-pre- women of childbearing age, and people
served foods in the diet affect cancer risk. with restricted dietary intakes, might
benefit from taking moderate doses of
vitamin and mineral supplements for
SELENIUM other reasons.
What is selenium and can it reduce cancer
risk? Selenium is a mineral needed by the
body as part of antioxidant defense mech- TEA
anisms. Animal studies suggest that sele- Can drinking tea reduce cancer risk?
nium protects against cancer, but human Some researchers have proposed that tea,
studies are inconclusive. Selenium sup- especially green tea, might protect against
plements are not recommended, as there cancer because of its content of antioxi-
is only a narrow margin between safe and dants (see Antioxidants). In animal stud-
toxic doses. Grain products are good ies, some teas have been shown to reduce
sources of selenium. cancer risk, but beneficial effects of tea on
cancer risk in people are not yet proven.
SOYBEANS
Can soybeans reduce cancer risk? Soy- VITAMIN A
beans are an excellent source of protein Does vitamin A lower cancer risks? Vita-
and a good alternative to meat. Nonfer- min A (retinol) is obtained from foods in
mented soybeans have high levels of phy- two ways: as preformed from animal food
toestrogens and other phytochemicals sources and as derived from beta caro-
that appear to have beneficial effects on tene found in plant foods. Vitamin A is
hormone-dependent cancers in animal needed to maintain healthy tissues. Vita-
studies.23 These effects remain to be min A supplements have not been shown
proven in humans, however. to lower cancer risk, however. If supple-
ments are taken, they should remain
within recommended levels, as high doses
SUPPLEMENTS of preformed vitamin A can be harmful,
Can nutritional supplements lower can- especially to pregnant women. Because
cer risk? Strong evidence associates a the body does not convert beta carotene
diet rich in fruits, vegetables, and other to vitamin A when vitamin A levels are
plant foods with reduced risk of cancer, within normal ranges, eating fruits and
vegetables containing beta carotene can- the efforts of nearly 100,000 volunteers
not lead to vitamin A toxicity. and the financial contributions of millions
of Americans.
The American Cancer Society peri-
VITAMIN C
odically reviews the scientific evidence re-
Does vitamin C lower cancer risk? Vita- lating dietary practices to cancer risk and
min C is found in many fruits and vegeta- revises dietary guidelines based on this
bles. Many studies have linked consump- information. The Society uses its dietary
tion of vitamin C-rich foods with a guidelines to advise the public about is-
reduced risk of cancer. The few studies in sues related to nutrition and cancer, to
which vitamin C has been given as a sup- develop education programs and inter-
plement, however, have not shown a re- ventions to improve nutrition, and to in-
duced risk of cancer.49,50 fluence legislative and regulatory issues
that support cancer prevention. The Soci-
VITAMIN E ety first issued provisional nutrition
guidelines in 198451 and then published
Does vitamin E lower cancer risk? Vita- new guidelines in 1991.1 Also in 1991, the
min E may lower the risk for coronary Society endorsed the 1990 federal Di-
heart disease. Vitamin E supplements, etary Guidelines for Americans,52 and
however, have not been shown to reduce designated nutrition as a high priority for
cancer risks.18,50 the Society.
To update the 1991 guidelines, the
American Cancer Society Society commissioned a national panel
Commitment to Nutrition and of experts in cancer research, preven-
Cancer Prevention tion, epidemiology, public health, and
policy to provide advice about dietary
The American Cancer Society has a long-
standing commitment to nutrition re- guidelines for cancer prevention. Mem-
search. The Society recognizes that many bers of the 1996 advisory committee met
important questions about diet, nutrition, in Atlanta from March 11-13, 1996, to
and cancer risk remain unanswered. The review previous American Cancer Soci-
Society, therefore, continues to support ety guidelines in the context of recent
nutrition research in two ways: by con- research studies and in light of the re-
ducting its own research and by funding cently revised US Dietary Guidelines.7
outstanding research projects throughout During that meeting, members of the
the country. Staff scientists of the Society committee achieved consensus on rec-
are conducting epidemiologic research in ommendations for new guidelines. This
which they analyze and interpret data re- report reflects that consensus. The com-
lated to cancer deaths and lifestyle among mittee agreed that the Society should
a population of more than one million continue to support an ongoing pro-
people. In addition, scientists from gram of research that addresses biolog-
throughout the United States apply for ic, clinical, epidemiologic, behavioral,
research grants for their own investiga- and policy studies on the role of nutri-
tions. The Society reviews these applica- tion in cancer prevention. The commit-
tions rigorously, and awards funding to tee also agreed that greater efforts of in-
only the most meritorious proposals. dividuals in public and private agencies
Studies supported by the Society on the are needed to carry these recommenda-
effects of diet, nutrition, and exercise on tions into effective action to reduce the
cancer risk have been made possible by burden of cancer among Americans.
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