Nutrition News by Charlyn Fargo

All of us would want to prevent cancer if possible; it seems like most of us have had someone we love taken by this dreadful disease. This year, half a million Americans will lose their lives to cancer and another 1.6 million will be diagnosed with the illness. The Academy of Nutrition and Dietetics is convinced eating right can help prevent cancer and even support treatment for those already diagnosed. This month is Cancer Control Month and a good time to think about starting a healthful eating plan.

"Your diet is one of the most important factors under your control," says Academy President Ethan Bergman, a registered dietitian. "A healthful eating plan can lower your risk for developing cancer. And if you have been diagnosed, eating well can positively support treatment and help you live well after treatment."

Here are the keys:

1. Maintaining a healthy weight is crucial to reducing your risk of cancer and other diseases. The connection between cancer and obesity varies widely for different cancer types, but is as high as 40 percent for some cancers, particularly breast, colon and endometrial cancers.

2. Eat fewer foods that are high in calories and fat and low in nutrients. Foods with added sugars and fats can cause weight gain and leave little room for healthier, cancer-preventing foods.

3. Eat plenty of fruits and vegetables, which are linked with a lower risk of certain cancers. Fill half your plate each meal with a variety of colorful and naturally nutrient-rich fruits and vegetables.

4. Limit alcohol. Evidence suggests all types of alcoholic drinks may increase your risk of a number of cancers, including mouth, throat (pharynx), voice box (larynx), esophageal, liver, breast, colon and rectal. It's unclear exactly how alcohol affects cancer risk. It is considered more harmful when combined with smoking. If you drink at all, limit alcoholic drinks to no more than one drink daily for women and two for men.

Want more information? Go to www.eatright.org and choose the link for the diseases, allergies and health conditions section.

Information is courtesy of the Academy of Nutrition and Dietetics.

Q and A

Q: What role does a gluten-free or lactose-free diet play in reducing cancer risk?

A: For people who have celiac disease, closely following a gluten-free diet is vital. Gluten is a protein in wheat, rye and barley that poses no risk to most people, but for people with this condition, it damages the intestines and that could increase risk of cancer.

People with celiac disease can eat a well-balanced diet, replacing these three grains that are harmful to them with potatoes, rice, soy, amaranth, quinoa, buckwheat, beans and starch or flour made from them. However, for people without conditions that make them sensitive to gluten, research shows no cancer protection from avoiding it. In fact, whole-grain foods containing gluten can be good sources of fiber and antioxidant phytochemicals that may be cancer-protective.

For people who can't digest lactose, a milk sugar, the problem is the uncomfortable cramping and diarrhea that result from consumption. Although a few studies have linked high consumption of lactose with greater risk of ovarian cancer, the overall evidence is not conclusive and some animal research shows possible protective effects of lactose in the colon. High consumption of dairy products is linked with increased risk of prostate cancer, especially advanced or fatal forms; but this may relate to excess consumption or calcium or some other component of milk, not lactose itself. Overall, research shows no reduction in cancer risk by avoiding foods with lactose (dairy products) if you are not lactose-intolerant. In fact, AICR's expert report and its updates link consumption of dairy products with lower risk of colon cancer.

Information is courtesy of the American Institute for Cancer Research.

Recipe

This recipe for Rosemary-Maple Pork Tenderloin is a great Sunday recipe or for company. It's from Publix's Apron's Simple Meals.

Rosemary-Maple Pork Tenderloin

1 medium shallot, finely chopped

1 pork tenderloin

1/4 teaspoon kosher salt

1/4 teaspoon pepper

2 tablespoons canola oil

1/2 cup Marsala wine

8 ounces pre-sliced baby portabellas

2 cups beef stock

1/2 cup maple syrup

3 sprigs fresh rosemary

Preheat large saute pan on medium-high 2-3 minutes. Place oil in pan, then add pork; cook 4-5 minutes, turning occasionally, or until well browned. Remove pork from pan; cover to keep warm. Remove pan from heat and add Marsala. Stir in mushrooms and shallots; cook and stir 2-3 minutes or until wine has completely evaporated. Stir in beef stock, syrup and whole rosemary sprigs. Return pork to pan; cover and cook 10 to 12 minutes, turning pork occasionally or until pork is 155 degrees. Remove pork from pan, transfer to cutting board. Let pork stand 5-10 minutes before slicing. Temperature will rise to USDA-recommended 160 degrees. Continue to cook sauce 4-5 minutes or until thickened. Slice pork into 1-inch-thick slices; top with mushroom sauce and serve. Serves four.

Per serving: 420 calories, 34 g protein, 36 g carbohydrate, 11 g fat, 85 mg cholesterol; 1 g fiber; 510 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. Follow her on Twitter @ NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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