Karen Collins, MS, RD, CDN
American Institute for Cancer Research
Q: What are the most important parts of a diet to lower risk of colon cancer?
A: Start by limiting your consumption of red meat, especially processed meat, such as bacon, sausage and hot dogs. Keep total red meat to no more than three ounces a day; some studies suggest that somewhat less may be even better. Limiting saturated fat may also help. You can do this by eating less fatty meat, ice cream, and high-fat cheeses and milk. A diet to lower risk also means eating enough foods that may be protective. Diets high in omega-3 fat may decrease inflammation that seems to lead to colon cancer and increase the self-destruction of cancer cells. High levels of omega-3 fat are found in fish such as salmon, albacore tuna and rainbow trout. The benefits of a plant-based diet include dietary fiber and a wide array of protective vitamins, minerals, and natural phytochemicals. Aim for a diet that includes 5 to 10 servings of vegetables and fruits and at least three servings of whole grains each day. Excess weight is strongly linked to colon cancer. If your weight is too high, try a few simple changes, such as smaller portions, cutting back on sweetened drinks and high-calorie snacks, or adding daily physical activity. Regular moderate activity, such as brisk walking for 30 to 60 minutes a day, not only helps weight control but seems to directly lower risk of colon cancer through effects on hormones and growth factors.
Q: Is cod one of the fish high in omega-3 fat?
A: No; cod has less than one gram of total fat in a modest serving?about 3 ounces, unless you add more fat in cooking. Cod is a lean white fish with a mild flavor and firm but flaky texture. It can be baked, broiled, microwaved, or used in seafood stew or soup. It?s a healthful choice, with barely a trace of saturated fat. Simply eating any kind of fish twice a week has been linked with health benefits. Fish that are a source of the health-promoting omega-3 fats include salmon, Atlantic mackerel, seabass, rainbow trout, albacore tuna, herring and sardines.
Q: What is miso?
A: Miso (pronounced MEE-so) is a paste made of fermented soybeans that is a traditional part of Asian cuisine. It gives a sweet, salty flavor to sauces, soups, dips, marinades, dressings and stir-fries. Miso?s flavor, texture and color vary considerably, depending on the amount of salt, the addition of rice or barley, and how long it ferments. Darker miso usually has a stronger, saltier flavor. You can store miso in the refrigerator for several months. Recipes using miso usually require only one to two tablespoons for a cup of broth. Each tablespoon contains about 35 calories, 2 grams of protein, 5 grams of carbohydrate and 1 gram of fat. Watch out for the sodium content, which is usually over 600 milligram (mg) per tablespoon. That?s less than you?d get in regular bouillon that is mixed with a cup of water, but more than a quarter of the recommended limit for the day. Miso provides isoflavones, as do other soybean products, but it?s not a major source of this phytochemical given the small portion used. Each tablespoon provides about 7 mg, about as much as a veggie burger and much less than a standard serving of tofu or cooked soybeans.
The American Institute for Cancer Research (AICR) offers a Nutrition Hotline online at www.aicr.org or via phone 9 a.m. to 5 p.m. ET, Monday-Friday, at 1-800-843-8114. This free service allows you to ask questions about diet, nutrition and cancer. A registered dietitian will respond to your email or call, usually within 3 business days. AICR is the only major cancer charity focusing exclusively on how the risk of cancer is reduced by healthy food and nutrition, physical activity and weight management. The Institute?s education programs help millions of Americans lower their cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. Over $77 million in funding has been provided. AICR is a member of the World Cancer Research Fund International. |
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