The Cancer Nutrition Handbook
Nutrition and Cancer - Guidelines
It is estimated by the National Cancer Institute that at least 35% of all cancers are nutritionally linked. For women, this is as high as ONE HALF of all cancers (breast being particularly related to a high fat, low fiber diet). Obesity (especially if the fat is around the mid section) is also associated with an increase in breast, prostate, endometrial, kidney and pancreatic cancers. Nutrition is vital for a healthy immune system which protects us from and provides resistance to cancer.
Nutrition and Immunity
Here is a summary of the American Cancer Society's nutritional guidelines:
Omega-3 fatty acids are found in oily fish and some nuts, seeds and vegetables. In addition, recently a new process using algae to produce omega-3's is allowing for foods such as dairy products to be fortified with omega-3 oils such as DHA. We eat fewer of these essential fatty acids in a typical modern diet and recent studies indicate that we would benefit with supplementation. Evening primrose, flaxseed and borage are good sources of GLA (gamma linoleic acid) which is also important in regulating hormones and prostaglandins (short acting local hormones).
- Choose oily fish, nuts and seeds often.
- Watch your intake of full fat butter, cheese and butter.
- Use cold pressed extra virgin olive oil for salad dressings.
|Calories||Total Fat (grams)||Saturated Fat (grams)||Linoleic Acid (grams)||Omega-3 Fatty Acids|
|Source: NIH Consensus Panel, May, 2000|
The following chart shows the fat content of various foods:
|HIGH FAT (50-100% calories derived from fat)|
|100%||Butter, margarine, vegetable oils (olive, canola etc.), mayonnaise|
|95%||Whipping cream, olives, pecans|
|90%||Cream cheese, Italian dressing, avocado|
|85%||Hot dog, pork sausage, sour cream,walnuts|
|80%||Bacon, spare ribs, half & half|
|75%||Cashews, cheddar cheese, lamb chops, peanut butter, salami sunflower seeds, T-bone steak (untrimmed)|
|70%||Ham, pork chops (including edge), Swiss cheese|
|65%||Eggs (whole), ice cream, potato salad|
|60%||Chicken McNuggets, chocolate (sweet German)|
|55%||Granola, Big Mac, T-bone steak (trimmed)|
MEDIUM FAT (between 30 and 50% of calories from fat)
|45%||Milk (regular, 3.5%), Donuts, custard, french fries, oil-packed tuna, "granola" cereals, tofu, chocolate chip cookies, Snickers, peanut M & M's|
|40%||Creamed cottage cheese, skinless poultry, commercial taco shells, pork chop (trimmed), salmon|
|35%||Low fat (2%) milk, Swiss and American cheese slices, flank steak, lamb (trimmed), cheese pizza (thin crust)|
|30%||Beef bouillon, ice milk, cornbread, low fat muffins|
LOW FAT (Below 30% of calories from fat)
|25%||Raw oysters, saltine crackers, low fat chocolate milk, medium fat yogurt (2-5g fat per serving), low fat (1%) milk|
|20%||Graham crackers and most low fat crackers, low fat (2%) cottage cheese, low fat yogurt|
|15%||Corn and flour tortillas, most bread, water-packed tuna, fresh white fish|
|10%||Fruit and vegetables, cereals, low fat yogurt, low calorie salad dressings, Non-fat (skim) milk, shrimp, crab, lobster, chocolate syrup|
|Sherbet, rice, most pastas, hard candy, egg white, most fruits and vegetables|