Bite This, Not That, To Prevent Colorectal Cancer

March is Colorectal Cancer Awareness month. Sadly, in 2010 colon cancer claimed the lives of over 51,300 Americans. It is the third most common cancer in both men and women. Below is what you should 'bite' and what you should not to prevent this deadly disease. Bite this:

1. Spinach. Don't just eat this on St. Patrick's Day. Spinach is an excellent source of folate, a B vitamin found to help prevent colon cancer. Other sources of folate include citrus fruit, mustard and collard greens and broccoli.
2. Dairy products. Milk is not only great for your bones and waistline, studies suggest that calcium and vitamin D are protective against colon cancer. Aim for 3 servings of low fat dairy daily such as skim or 1% milk, low fat yogurt or light cheese sticks.
3. Fiber. Although research is not absolute on the role fiber plays in preventing colon cancer, it does keep you "regular", which certainly can't hurt your colon. Foods high in fiber include bran cereal, oatmeal, whole wheat bread & pasta and fruits & vegetables.
4. Vegetables. Let's face it- we could all use more veggies in our diet. Most are low in calories, but loaded with anti-oxidants- chemicals in food that help prevent cancer to 'eating up' harmful free radicals in our blood. Add diced onions, peppers or salsa to eggs or sneak some spinach and tomatoes in your next sandwich.
5. Fruit. Like vegetables, fruit contains anti-oxidants that fight cancer. Studies suggest we obtain vitamin C and beta-carotene from FOOD, not pills. Go for melon, berries, citrus fruit, kiwi, apples, bananas, prunes or other fruits you enjoy.

Not that:

1. Soda. Soda does not cause cancer, but it is linked with obesity, which does increase risk of cancer. Other sweetened beverages also expand your waistline, so use in moderation.
2. Fat. A high fat diet stimulates your body to secrete bile, a substance that aids in fat digestion. Excess bile acids in the gastrointestinal tract land in your colon and change to secondary bile acids which may promote tumor growth in the colon. Limit use of butter, margarine, full fat cheese, ice cream, fried food and other high fat items.
3. Beef. Red meat consumption has been linked with colorectal cancer. A European study from 2005 found that men and women with the most red meat consumption (5 oz/day or more) were about a third more likely to develop colon cancer than those that ate < 1 oz/day. Drop the burger.
4. Hot dogs and other 'extruded', processed meat consumption is linked with cancers of the colon and rectum. Stick with lean chicken, fish or better yet- beans now and then.
5. Alcohol. Moderate to heavy consumption is linked with colorectal cancer. Aim for no more than 2 drinks/day for men and 1 drink (or less) daily for women. If you can't give up the bottle, seek help!