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Family Health Magazine - prevention

A Rainbow on Your Table
Preventing cancer through good nutrition

Cancer is the leading cause of premature death in Canada for men and women, and one in three Canadians will develop the disease. Certain cancers appear to run in families, but account for only five per cent of deaths related to cancer. However, 30 to 40 per cent of deaths related to cancer are linked to poor diet, unhealthy body weight and inactive lifestyle.

The best way to prevent cancer is to keep it from starting in the first place and some risk factors are controllable. Diet is one factor within your control. Research shows that choosing a diet high in a variety of colourful vegetables and fruit lowers your risk of many cancers. These include cancers of the colon, breast, mouth, stomach, liver, pancreas and prostate.

The many health benefits of vegetables and fruit

Vegetables and fruit offer much more than basic nutrients. They are chock full of cancer-preventing agents such as essential vitamins and antioxidants, minerals, fibre, and other plant compounds called phytochemicals. The array of essential nutrients found in colourful vegetables and fruit work together to provide cancer-fighting health benefits.

Antioxidants

Antioxidants such as beta-carotene, vitamin C, vitamin E and selenium are vitamins that fight free radicals. Free radicals, or harmful forms of oxygen that damage the body's cells, can lead to cancer and other diseases. Antioxidants mop up free radicals and help keep the immune system strong and healthy. Vegetables and fruit are rich in antioxidants.

Phytochemicals

Phytochemicals are natural plant compounds that reduce the risk of cancer by stopping normal cells from changing into cancerous ones. Over 4000 phytochemicals exist, and all vegetables and fruit contain varying amounts. Ensure you are getting the benefits of all the different types by enjoying a variety of vegetables and fruit every day.

High fibre

Vegetables and fruit are an excellent source of fibre. Fibre helps keep the digestive system running smoothly by adding bulk to stool, preventing both constipation and loose bowel movements. Some studies show that the fibre found in vegetables and fruit may reduce the risk of colorectal (large intestine) cancer. Meals and snacks that include vegetables and fruit also help keep you satisfied longer and lower your chance of overeating.

Low fat

With the exception of avocado and coconut, vegetables and fruit are low in fat and calories. Enjoying vegetables and fruit instead of higher fat, higher calorie foods can help you maintain a healthy weight.

Eat 5 to 10 a day

Canada's Food Guide recommends 5 to 10 servings of vegetables and fruit every day. The number of servings depends on many things such as age, body size, gender, and activity level. Though 5 to 10 servings of colourful vegetables and fruit may seem overwhelming, it is easier than you think when you understand what makes up a serving.

Start simple and slow! While the goal is five or more servings of vegetables or fruit, small increases of one or two servings from what you now eat still counts! If you are eating less than five servings, introduce extra servings slowly. Setting your sights too high can be discouraging. Small, incremental changes are easier to achieve and more likely to become permanent changes. To increase the number of servings you eat, include one or more servings of vegetables or fruit with each meal and snack.

Choose a variety of colours and tastes

The nutrients that make vegetables and fruit so good for us also give them their rainbow of colour. Dark green and orange coloured vegetables and fruit are especially rich in beta-carotene, folate, and phytochemicals. All vegetables and fruit offer essential cancer-fighting nutrients, so eat a variety every day.

Fresh, frozen, canned or dried - they are all good for you!

Contrary to popular belief, frozen, canned, and dried vegetables and fruit are as nutritious as fresh. Studies comparing fresh cooked vegetables with canned and frozen products show very few differences in levels of nutrients. Frozen, canned, and dried vegetables and fruit are packed and processed shortly after they are picked, when nutrient levels are at a peak. During the winter months or in remote areas where fresh produce is less available, frozen, canned, and dried vegetables and fruit are a healthy alternative. Moreover, frozen and canned selections are often less expensive than fresh choices, have a much longer shelf life, and offer the variety we need for a healthy diet.

Discover fast and easy ways to eat more vegetables and fruit

Many people feel the biggest barriers to eating more vegetables and fruit is the time and effort it takes to prepare them. Vegetables and fruit come in a variety of shapes, sizes, and flavours. They can be eaten raw or cooked, enjoyed in a meal or snack, and prepared and served in many different ways. There are many fast and easy ways to enjoy and include vegetables and fruit in your meals and snacks.

• Save time by buying pre-cut vegetables and salad mixes, and pre-cut frozen selections. Or pre-cut vegetables and fruit yourself and store them for later.
• Steam or cook frozen vegetables as a side dish or add them to a stir-fry.
• Look for opportunities to throw some vegetables into a one-pot meal. A handful of peas in macaroni or pre-cut green beans in a pasta dish are fast and easy ways to add vegetables.
• Keep a bowl of fruit or baby carrots on your kitchen table or desk at work for easy snacking. It is easier to choose vegetables and fruit as a snack when they are right in front of you.
• Pack whole or dried fruit in your purse or briefcase for healthy eating on the go.
• Start your day with a glass of fruit juice or pack 100 per cent fruit juice in your family's lunches.
• Be adventurous! Try a new vegetable or fruit the next time you go to the grocery store or market.

Vegetables and fruit are affordable

Many people think vegetables and fruit are expensive. Still, it does not have to cost a lot to include vegetables and fruit in your grocery shopping. Remember that serving sizes are small. Here are some money-saving tips.

• Buy fresh vegetables and fruit in season. The Canadian Produce Marketing Association has a seasonal availability guide.
• Buy frozen, dried or canned vegetables and fruit. They are usually less expensive than fresh, and last a long time.
• Use in-store coupons for further discounts.
• Seek out local farmers' stands or farmers' markets.
• Compare vegetables and fruit to the cost of cookies, chips and cakes. You will see that they are a nutritional bargain.
• Tiny vents in storage bags keep produce fresh longer by releasing just the right amount of moisture. These bags are great for fruits such as grapes, blueberries, cherries or strawberries.
• Don't throw out over-ripe bananas. Peel and use them for baking or fruit smoothies. You can even freeze them for later.
• Refrigerate apples - they soften ten times faster at room temperature.
• Look for daily markdowns on vegetables and fruit in the produce section. Buy these items when you know you can use them right away. Grocers often mark down items that do not look perfect or are close to their best before dates.

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FAMILY HEALTH is written with the assistance of

FAMILY HEALTH is written with the assistance of

While effort is made to reflect accepted medical knowledge and practice, articles in Family Health Online should not be relied upon for the treatment or management of any specified medical problem or concern and Family Health accepts no liability for reliance on the articles. For proper diagnosis and care, you should always consult your family physican promptly. Copyright 2012, Family Health Magazine, a special publication of the Edmonton Journal, a division of Postmedia Network Inc., 10006 - 101 Street, Edmonton, AB T5J 0S1  [NU_FHb05]