Cancer prevention on your plate

To prevent cancer, it’s essential to have a personalised eating plan. However, there are certain foods that are generally harmful to all individuals wanting to reduce their cancer risk.

Eat this, not that – you’ll have heard all sorts of advice about foods that could lead to the development of cancer or, alternately, prevent it. “There’s a lot of misinformation out there,” says Berna Harmse, a dietitian at Mediclinic Panorama with a special interest in oncology. “That’s why it’s important to consult a healthcare professional who can provide trusted, evidence-based advice.” This is particularly true for cancer prevention, since every type of cancer is different, and each person is travelling a different journey.

That said, the World Cancer Institute has published a list of foods that are more likely to increase your risk than others. Harmse tells you what to avoid and suggests healthy alternatives:

Limit red meat and avoid processed meats

Braais and a heavily red meat-based diet have been a traditional part of the South African lifestyle. But red meat has been linked with cancer, with processed meats like polony, salami, viennas, and sausages, as well as bacon and ham, shown to be especially high risk. So, does that mean you have to cut out meat completely? “Not at all,” says Harmse. “Red meat is a rich source of nutrients, like protein and Vitamin B, and are fine so long as you limit your intake. You can still enjoy meat up to three times a week if it’s not processed.”

Limit use of processed foods in general

Many processed foods are cooked with ingredients that are high in fats and may contribute to obesity – a major risk factor for cancer. These include cream, margarine, oil, and mayonnaise, salad dressing, and cheese. Again, limit their use where possible.

Ditch the fast foods 

Besides being processed, fast foods are also high in sugar and salt, and contribute to obesity. Also limit your intake of foods like pizzas, baked goods, fried chicken, and burgers and chips. You can treat yourself occasionally, but they can’t be weekly staples. Sweetened drinks are also classified in this group because of their high sugar content.

Avoid alcohol

Alcoholic drinks have been linked to the development of several different types of cancers, including cancer of the larynx, stomach, oesophagus, liver, colorectum and breast. Although your risk increases with the amount of alcohol consumed, even moderate consumption can lead to increased risk. The World Health Organization advises avoiding alcohol entirely.

Real food, not supplements

So long as you’re consuming fresh, nutritious food and preparing it according to traditional methods like steaming, baking, or braaiing, there’s no need to supplement your diet with special products, says Harmse. The World Cancer Institute reports that these supplements have little benefit; no proof exists that they reduce risk for cancer. You’re more likely to reduce your risk by eating a varied diet that includes plenty of fresh fruit and vegetables, lean proteins like chicken and oily fish, and wholegrains for fibre.

To find a registered dietitian near you, click here.