EATING HABITS
Diet may contribute to one third of all cancers

The cancers which have been linked to diet are largely those of the digestive system, breast and prostate

Diets rich in a variety of fruits and vegetables appear to protect against certain cancers.

THE FACTS

• It is estimated that more than a third of cancers may be related to our eating habits. At present the risks and benefits are much less certain than, for example, the risk of lung cancer from cigarette smoking or skin cancer from too much sun. Research into the exact links between cancer and what we eat continues.
• Diets containing plenty of vegetables and fruit appear to protect against cancer of the stomach and oesophagus. Diets containing plenty of fruit appear to protect against cancer of the lung, and plenty of vegetables against cancer of the bowel. This may be partly because of the vitamins they contain.
• There is a link between being obese and cancers of the breast and womb in women. For breast cancer, it seems that this applies only to women who have reached menopause.
• There is no evidence that food additives such as preservatives, flavourings, colouring and so on cause cancer in human beings. Some artificial sweeteners have been a particular cause of concern, but there is no evidence that they cause cancer in humans. Flowever, research, into additives is going on all the time.
• There is no conclusive evidence that vitamin or mineral supplements can protect you against cancer. Beta-carotene supplements should be avoided as means of protecting against cancer, and high doses of other supplements cannot be assumed to be without risk.

HOW TO REDUCE YOUR RISKS
The four key recommendations are:

1. To maintain a healthy body weight throughout life
2. To increase intakes of a wide variety of fruit and vegetables. Most people need to double their intake.
3. To increase intakes of dietary fibre from a wide variety of foods
4. For adults, individuals' consumption of red and processed meat should not rise; higher consumers should consider a reduction; and as a consequence of this the population average will fall.

Although it is not yet certain what effect this will have on reducing the risk of cancer, it is the type of diet that is most likely to reduce the risk. These recommendations may also help reduce the risk of other conditions such as heart disease, obesity and constipation, and will give you the best chance of living a fitter, more enjoyable healthier life. The Balance of Good Health illustrates the desirable balance of foods in the diet that is associated with a reduced risk of disease.

Try eating vegetables and fruits of all types, including fresh dark green and lightly cooked vegetables, salads, frozen and canned vegetables, and fresh and canned fruit.

Starch and fibre are found in a wide range of foods including: bread, rice, potatoes, pasta and breakfast cereals. Choose wholegrain varieties, for example, whole meal bread, whole meal pasta and cereals, as these have more fibre. Baked beans, lentils and other pulses are also good sources of fibre.

Starchy foods like bread, pasta, rice and potatoes can be cheap and filling and are not especially fattening unless fat is added to them during cooking or eating.

Avoid being overweight by cutting down on foods containing fat, foods containing sugar, in your diet, and by doing regular physical activity. If you are worried that you might be overweight see your doctor for advice.

You don't have to make major changes to reduce the amount of fat you eat. For example, buy leaner cuts of meat or trim away any visible fat; try semi-skimmed milk; take the skin off chicken and grill foods instead of roasting or frying; use olive oil instead of butter; and eat fewer cakes, biscuits, chocolates and savoury snacks.