In a report by the Journal of the American College of Nutrition scheduled to be published on June 30, researchers are focusing on exactly what a healthy diet looks like.
The report includes six dietary guidelines, most of which point to a plant-based diet for better health.
In the release, lead author Joseph Gonzales, a registered dietitian at the University of Texas MD Anderson Cancer Center, said “The overall recommendation is to favor a plant-based diet.” He went on to write, “Plants are rich in protective compounds and help consumers avoid the cancer-causing substances found in animal products.”
The six recommendations in the report are:
1. Emphasize fruits and vegetables.
Research shows that women that eat a high amount of frouts and vegetables reduce their risk of breast cancer by 11 percent. Men that eat more kale, cabbage, and other cruciferous vegetables reduce their risk of colorectal cancer by 18 percent.
2. Limit or avoid dairy products.
Consuming 35grams of dairy products per day increases te risk of prostate cancer by 32 percent. That is the equvelant of a cup and a half of cottage cheese. The study also showed that drinking two cups of milk daily increases the risk by up tp 60 percent. Taking calcium supplements also put you at an increased risk.
So how are you supposed to meet your daily requirements of calcium? Vegetables.
"Most men only need to consume about 600 or 700 mg of calcium each day," noted study author Dr. Neal Barnard. "Green and orange vegetables, white beans and dried fruit provide ample sources of calcium. Just one serving of cooked collard greens and an orange provides more than half the calcium you need in an entire day."
3. Limit or avoid alcohol.
One drink per week increases your risk of developing larnyx, pharynx and mouth cancers by 24 percent. Two to three gasses per week increase risk of colorectal cancer by 21 percent
4. Avoid grilled, fried, and broiled meats.
Carcinogens form when cooking meat at high temperatures. Eating grilled meets increases your risk of developing breast, colorectal, pancreatic, and kidney cancers
5. Avoid red and processed meats.
Eating 50 grams of processed meat per day (the equivalent of one sausage or two slices of bacon)Increased risk of colorectal by 21 percent. Consuming 120 grams red meat, or slightly over 4 ounces, increases risk of colorectal by 28%
6. Consume soy products.
Although it goes against conventional wisdom, the report states that the research shows consuming soy products, especially in raw form of edamame, tempeh, or organic tofu decreases risk of breast cancer, decreases recurrence and mortality in women who already have the disease.
Your diet does affect your health. By making smart food choices you can increase your chances of living a longer, healthier life.