An apple a day keeps the doctor away, and the 'New American Plate' can help decrease your cancer risk.
During Cancer Prevention Awareness Month, The Community News Brief sat down with McDonough District Hospital Dietitian Lynn Henderson to learn more about how diet impacts health and can help the body heal, promote healthy cell division and lead to a healthier lifestyle.
First and foremost, Henderson pointed out one of the best sources of information is the American Institute for Cancer Research (AICR), which has a comprehensive, easy-to-use website (aicr.org/cancer-prevention) chockful of practical, research-based information.
'There are the usual recommendations, no smoking, limit alcohol, exercise, proper nutrition, of course; however, one of the things the AICR and dietitians are promoting is the 'New American Plate,' which is a largely plant-forward diet. Not just vegetables, necessarily, but a diet composed of at least two-thirds of whole plant foods, such as fruits, vegetables, nuts and legumes (beans),' Henderson explained. 'The rest, about one-third, can consist of lean animal products, such as chicken, fish, venison, lean grass-fed meats and lower fat dairy products to form a balanced, healthy, anti-inflammatory eating style.'
While no diet or lifestyle is an absolute guarantee of remaining cancer-free, Henderson stressed there are things people can do to help try to prevent illness. And that doesn't mean in the form of a pill or a nutritionist touting a so-called super food or supplement.
'You should not try to get 'extra protection' from supplements or from eating excessive amounts of the most currently touted super food, but from a varied diet consisting of mostly whole foods, with lots of fruits and vegetables,' she shared. 'Though some supplements have their place, many are simply expensive gimmicks with no assurance that you are even getting what the label indicates is in the product, as most supplements are not regulated by the FDA. 'The true super foods are the plant-based foods with deep colors. They have true super powers: anti-inflammatory properties, phytochemicals that boost immunity, act as a 'dimmer' switch for gene expressed and more,' Henderson added. 'Some phytochemicals have also been shown to inhibit tumor growth. Colors are indicative of what these fruits and vegetables can do for your body, but even the paler in color foods have preventative measures, as in the case of cauliflower, cabbage, jicama and turnips.'
The recommendation is five servings a day, with a serving being one-half cup cooked or canned or one cup fresh/raw, which Henderson said sounds like a lot, but it really isn't. A large apple, for example, can be up to two servings alone. And if you start early in the day, with something as simple as a cup of berries or 4-6 ounces of low sodium vegetable juice, it's easier to meet that goal, she added.
'While whole food is better, a low or no sugar-added juice remains a good possibility. Every bit counts,' Henderson noted. 'If you start eating healthy early in the day, it sets the tone for making healthier choices throughout the day. Many people don't even include one fruit or vegetable in their diet daily.'
Another myth is that eating healthy is more expensive than purchasing ultra-processed foods, which is a fallacy that Henderson is quick to debunk. Canned fruits and vegetables are not bad for you, and while some of the nutrients are reduced in the canning process, they are still much healthier than a fast-food, convenience meal, or boxed or frozen meals full of sodium. Fresh is great, she noted; however, many times, frozen fruits and vegetables are even better as they're picked at the height of ripeness and are flash frozen, which 'seals' in nutrients. But again, don't follow the notion that canned fruits and vegetables are bad for you. If you choose no sugar-added fruits and lower sodium vegetables, they can be a healthy and economical choice, Henderson pointed out.
'When my patients tell me that buying better food is expensive, I do not disagree, but I do point out that they could use some of the money they use to purchase fast foods, sodas, chips, expensive frozen entrees and convenience foods to purchase some fruits and vegetables. They usually laugh and agree,' she said. 'It's all about prioritizing and trade-offs.'
Another myth she likes to debunk is that sugar 'feeds' cancer cells. An overconsumption of sugar can lead to weight gain, and it's that gain that causes more inflammation and the production of more insulin. All of this can lead down a path of replicating more cells and when more cells divide, there is greater chance of producing more cancer cells.
'Overeating in and of itself is very inflammatory,' she said. 'What I like to suggest is just try not to overindulge. Enjoy your ice cream or a cookie occasionally. I don't want people to be so strict with their diet that they become miserable, fearful or obsessed, which can lead to a host of other issues, including malnutrition or eating disorders, which can occur at any age.'
A diet high in saturated and trans fats also won't do your health any favors, Henderson added. Like sugar and other highly processed food, moderation is again the key and there are healthier fats to choose, such as extra virgin olive oil, avocado oil and nuts which provide beneficial fats. Deep-fried items, shortening and modified oils also contribute to inflammation.
'Eighty to ninety percent of what we do right makes a big difference, and that's really what we should strive for,' Henderson stressed. 'The bottom line is while there is no guarantee, we can do things to help keep us healthier in the long run.'
Another surprising place that helps keep the body health, according to Henderson, is the gut. The American Gut Project recommends a diet containing 30 different plant foods each week to increase 'diversity' in the gut's good bacteria, which can in turn boost immunity. And when lowering inflammation and increasing immunity, there are also brain and heart health benefits; however, the bottom line for nearly everyone is three things: Move more, sit less and eat more whole plant food, she said.
'Make these a priority. You don't have to jump right in full throttle … start small. Add a fruit or vegetable to start your day, park a little farther away, limit alcohol,' Henderson concluded. 'It sounds like it can be overwhelming, but even making small changes to start can make a big difference.'
