The Healthy Child Good Eating Habits Lower Cancer Risk
By By Jolene Bryant Davis, R.D.
Will scientists find a way to prevent cancer by the time your child reaches adulthood? No one knows the answer to that question, but we have to hope. The idea of one’s son or daughter being counted, at any age, as a cancer statistic is unthinkable for any parent.
A ray of hope is on the horizon, however. Today, cancer researchers think many types of cancer are related to our environment – where we work or play, the air we breathe, and what we drink or earth. Scientists now know that what we eat affects our risk of developing cancer. They can further pinpoint specific food groups that either protect against getting certain kinds of cancer or ones that increase the risk. With that discovery comes the good news; by taking a good look at your family’s diet, and making a few changes if necessary, you can probably lower every family member’s cancer risk.
Men or women of science may never come up with a diet, which will protect everyone against all forms of cancer. The disease is just too complex. But as early as 1982, the National Academy of Sciences (NAS) felt strongly enough about the relationship of diet to cancer to recommend several “interim dietary guidelines,” suggestions that were meant to be revised and updated as more information comes to light. And in the last several years, the American Cancer Society and the U.S. National Cancer Institute have urged the public to follow similar dietary patterns.
We might not have all the facts, such as how early in life it’s necessary to start these dietary recommendations. But since food habits take shape in infancy and early childhood, it only seems prudent to keep the following guidelines, from the American Cancer Society, in mind when preparing meals for family members whether they are age three or thirty-three. Take it from a reformed potato chip junkie-poor dietary habits are hard to break. Get your kids started on the healthy food track now.
The Dietary Guidelines
• Eat more cabbage-family (cruciferous) vegetables – This family of vegetables, which includes broccoli, cauliflower, Brussels sprouts, all cabbages and kale, appear to protect against colorectal, stomach and respiratory cancers. If children object to the strong flavor of these cooked vegetables, try serving small portions of the milder raw broccoli, cabbage and cauliflower, possibly with a low fat dip.
• Choose more foods with vitamin A-Vitamin A is thought to protect against cancer of the esophagus, larynx and lung. Foods high in beta-carotene (the precursor of vitamin A) include carrots, peaches, apricots, squash and broccoli. Think dark green or deep yellow. Color is an indication of beta-carotene content.
• Also choose foods high in vitamin C – Abundant in citrus fruits, like grapefruit and oranges, cantaloupe, strawberries, red and green peppers, broccoli and tomatoes, vitamin C may help protect you and your family against esophageal and stomach cancer. Fresh fruits and raw vegetables have the highest content. Steaming vegetables just until tender in a small amount of water is next best.
• Eat high fiber foods—Studies show high fiber diets help protect against cancer. Everyone knows about bran, but whole grains, fruits and vegetables such as broccoli, greens, squash, apples, peers, strawberries, tomatoes, blackberries, popcorn, lentils and beans also add fiber.
• Stay Lean – Avoiding obesity will lower the risk of cancer of the uterus, gallbladder, breast and colon. Exercise and moderate caloric intake is the key to weight control. Walking is an ideal activity the whole family can do. Or get your children involved in other aerobic sports (swimming, biking, running sports like soccer, or rope jumping) on a regular basis.
• Cut down on the amount of fat in the diet – High fat diets are related to breast, colon and prostate cancer. A few tips for trimming unwanted fat from the diet: eat lean unmarbled meats, trimmed of all visible fat or non fat dairy products; cut down the amount of fat used in cooking, salads, etc. Read ingredient labels (1 gram of fat has 9 calories; 1 tsp. contains about 5 grams of fat or 45 calories). A word of caution: the diets of growing children should not be severely restricted in fat.
• Cut down on or eliminate salt-cured, smoked, nitrite-cured foods – associated with stomach and esophageal cancer. Bacon, ham, hot-dogs, and smoked or salt-cured fish should be eaten sparingly. Experts also warn us that vitamin pills are not the answer. The best advice is to eat a wide variety of whole, fresh, nutritious foods.
So it seems that “eat your carrots, kids” may turn out to be more than a cure for night-blindness or just another parental admonishment; it may be preventative medicine at its best.
Jolene Davis, R.D. is a registered dietitian and holds a master’s degree in foods and nutrition. |
