Strong evidence links a healthy, low-fat diet with lowering the risk of cancer, particularly some gastrointestinal, respiratory, and reproductive system cancers. Unfortunately, despite the warnings, recent studies show that Americans have actually increased their caloric intake and the use of high-fat convenience foods. Why?

"We've adopted a fast-food, high-fat diet to complement our fast-paced, high-stress lifestyle," said Colleen Doyle, M.S., R.D., the American Cancer Society's director of nutrition and physical activity. "When on the run, it seems so much easier to just pull through a fast food drive-through, or to grab a high-fat snack to carry us through the day. What many people fail to realize, is much can be done 'on the run' to maintain a healthy, low-fat diet."

Cutting back on fats can be accomplished simply by making small adjustments to daily routines. Here are some easy examples:

• When eating out, cut fat intake 50 percent by ordering half-portions or sharing one full meal with your dining companion.

• Learn the "red flag" words that signify high-fat foods on menus: puffed, battered, creamy, crispy, breaded, buttery, hollandaise, flaky, au gratin, a la king, alfredo, Bearnaise, scampi and Mornay.

• Traveling? Whether on the road or in the air, plan ahead and pack portable, low-fat snack foods such as crackers, raisins, pretzels, fruits, raw vegetables, fat-free cookies, fat-free muffins, bagels and air-popped popcorn.

• Most airlines offer low-fat foods as part of their menus. If you are traveling by air, call in advance and request the low-fat alternative.

• If the flight is relatively short, skip the in-flight meal altogether and choose a healthier alternative afterwards. If peanuts are offered as a snack during your flight, ask if pretzels are available, or consider bringing your own snack instead.

• At the office, keep a supply of easy-to-grab, low-fat foods in your desk drawer. Such foods can include: instant vegetable soups and oatmeals, dried fruit, snack-size whole-grain cereal, mini-cans of water-packed tuna, pretzels and low-fat crackers.

• If fast food is the only option, choose the low-fat menu items such as a salad or grilled chicken sandwich. A submarine sandwich with lean meats and lots of vegetables (hold the mayo!) can be a healthier option as well.

• Remember that fat-free doesn't mean calorie-free! It's still important to watch portion sizes.

In addition to trimming the fat from our diets, the American Cancer Society also stresses the importance of increasing physical activity as a means of improving overall health and lowering the risk of cancer. Studies show that physical inactivity can lead to obesity and increased risk for cancers of several sites: colon and rectum, prostate, endometrium, breast (among postmenopausal women), and kidney. Again, many Americans feel they simply do not have the time to increase their physical activity. However, much like healthy eating, increasing physical activity can be achieved by making a few simple changes in your routine.

"Even if you have a fast-paced lifestyle, there are many opportunities to increase your daily physical activity," says Doyle. "Taking the stairs instead of the elevator, walking to lunch instead of driving, using the hotel gym when you're on the road, or standing when talking on the phone are just a few small ways that you can make a big difference in lowering your risk of cancer."

The American Cancer Society is the nationwide community-based voluntary health organization dedicated to eliminating cancer as a major health problem by preventing cancer, saving lives and diminishing suffering from cancer through research, education, advocacy and service.

Source: Cut the Fat, American Dietetic Association



Amy Swygert

American Cancer Society
404-329-7544
aswygert@cancer.org


Shawn Lingle

GCI Group
404-329-7544