Tomatoes, peppers, peaches, and strawberries. It wouldn’t be summer in Texas without our popular fresh fruits and vegetables. But the joy – and the results – of gardening, along with major nutritional benefits can be experienced in all seasons. Think butternut squash and pumpkins in the fall. Lettuce, spinach, and broccoli in colder weather. Adopting a healthy lifestyle that includes a well-balanced diet full of nutrients that lower the risk of disease is important for overall well-being and critical to both preventing and fighting cancer.
Eating with the seasons means different things to different people. Locally fresh and available produce can vary based on whether you reside in a rural area or a city, and the region in which you live. Your local climate will also impact the types of produce available to you.
But whether you’re hitting up your local farmer’s market, scanning the aisles of the grocery store, or growing a garden in your backyard, choosing fresh, in-season produce offers health benefits at any age and stage of life. Here are three things you should know about eating with the seasonal harvest.
Fresh produce contributes to lower cancer risk as part of a plant-forward diet.
The connection between diet and cancer risk is an important topic we often hear about in the news and from our physicians. What and how much we eat matters. The World Cancer Research Fund has estimated that roughly 18 percent of all cancers diagnosed in the U.S. are related to poor nutrition, excess body weight, and physical inactivity. American Cancer Society research found that excess body weight is responsible for 11 percent of all cancers in women, 5 percent of cancers in men, and 7 percent of all cancer deaths in the U.S. Therefore, maintaining a healthy weight can help reduce cancer risk. Nutritionists recommend eating more vegetables from the cabbage family such as cauliflower, broccoli, and Brussels sprouts, along with berries, and leafy green vegetables, all of which rate high in essential vitamins and nutrients.
A diet rich in seasonal produce can transform the way we think about food.
A well-balanced diet full of nutrients that lower the risk of disease is important to overall well-being and critical to preventing and fighting cancer. “Eating the rainbow” refers to eating a colorful diet rich in fruits and vegetables. The following nutritional guidelines are recommended:
-
Follow the “two-thirds” rule, as recommended by the American Institute for Cancer Research (AICR), meaning two-thirds or more of your plate should be comprised of vegetables, fruits, beans, or whole grains, and one-third or less of the plate can be a small portion of protein. Dark, leafy greens and a variety of seasonal fruits and vegetables, including berries, as well as cruciferous vegetables such as broccoli, cauliflower, and cabbage, are encouraged.
-
Limit intake of creamy dressings, sauces, and dips as well as foods high in salt and fat.
-
Limit consumption of red meat, such as beef, pork, and lamb, and processed meats, such as lunch meat, bacon, sausage, and hot dogs. Choose fish, poultry, or beans instead.
-
Limit sugary drinks, including soft drinks, sports drinks, fruit-flavored drinks, and energy-dense foods.
-
Opt for whole grains instead of processed or refined grains.
-
Avoid large portions of high-calorie foods.
Eating fruits and vegetables may help you regain strength after cancer treatment.
Our dietary needs change at different stages in life, and this is also true for those with cancer. Ensuring proper nutrition during cancer treatment is critical to recovery. During cancer treatment, the cancerous cells are killed but sometimes healthy cells are damaged too. This can cause side effects that lead to eating problems, according to the National Institutes of Health (NIH). While going through cancer treatment, some patients will experience loss of appetite, nausea, a sore throat, or trouble swallowing, among other side effects. Others will be instructed by their oncologist to maintain a low-fiber diet instead of high-fiber fruits and vegetables. The NIH also reports that cancer patients may need extra protein and calories. Treatment can affect the body’s ability to absorb nutrients. A healthy diet is an essential building block for allowing the body to repair itself and lower the risk of infection. Thus, what one eats before, during, and after treatment is very important for maintaining strength. When treatment ends, boosting the immune system is important – and adding seasonal produce back into the diet can help. A patient’s diet may vary based on cancer type, treatment, and side effects they may be experiencing. Therefore, decisions on nutrition and supplements should be made in careful consultation with the treating physician, nurse, and/or a registered dietician. The following are general recommendations for patients undergoing cancer treatment:
-
Eating plenty of proteins and calories helps the body repair tissue and maintain strength.
-
“Good fats” like those found in vegetable oils and seafood can help the body protect tissue and carry vitamins through the bloodstream.
-
Nutrient-rich carbohydrates, such as fruits, vegetables, and whole grains, supply energy and promote organ health.
-
Consuming plenty of water keeps the body hydrated and is essential for proper cell function.
-
When considering vitamins, it’s important to consult with a physician before taking supplements or herbs.
Another benefit of eating seasonally? Teaching our communities and families where our food comes from can help form healthy habits early, preparing younger generations to make healthier decisions. From cancer prevention to nutrition counseling before, during, or after cancer treatment, Texas Oncology is proud to support a healthier lifestyle that reduces disease risk and improves overall well-being.
Read the full story at
The Jewish Outlook.