But a recent laboratory study raises concerns that quercetin, in larger doses, may act differently and actually aggravate cancer in some cases.  In this study, researchers gave quercetin and another antioxidant (ferulic acid) to severely diabetic laboratory rats.  They found that these rats developed more advanced forms of kidney cancer.

Although a lab study, the results do show the potential that too much of a good thing, including quercetin, may not be better – or even helpful.

AICR does not recommend dietary supplements for cancer prevention.  Of course there are special situations where supplements are valuable for other reasons, but so far evidence does not confirm that, for the general population, supplements are helpful for preventing cancer.

In addition to quitting smoking, the best thing you can do to lower your cancer risk is to maintain a healthy body weight, get at least 30 minutes of moderate physical activity daily and eat a plant-based diet with plenty of vegetables, fruits, whole grains and legumes for an abundant variety of healthful plant compounds and more.

A new study published in Alcoholism: Clinical and Experimental Research looked at levels of alcohol consumption and 20-year mortality among adults between the ages of 55 and 65 at the start of the study and found that moderate drinkers had lower mortality risks compared to abstainers and heavy drinkers.  This result is similar to other studies in showing a possible protective effect from moderate drinking.

Underscore moderate drinking.

But let’s also be clear about what research on alcohol and cancer shows.  Alcohol is a cause of the following cancers:

*Mouth, pharynx, larynx
*Esophagus
*Breast
*Colorectal (convincing for men, probable for women)
*Liver (probable)

Based on that research and the potential heart-health benefits observed with MODERATE consumption, the AICR expert panel states: “If alcoholic drinks are consumed, limit consumption to no more than two drinks a day for men and one drink a day for women.”

The best advice for cancer prevention: Don’t drink.

The best advice for overall health: Don’t start drinking if you don’t already – but if you do, limit yourself according to our recommendation.

The aforementioned headline was based on the finding that heavy drinkers had a 45% increased mortality risk, while abstainers had a 51% increased risk compared to moderate drinkers.   That’s hardly an endorsement of heavy drinking.

Some important caveats of this study:

1.            Subjects were between 55 and 65 years of age.  The authors note the possibility that when studying alcohol-mortality relationship in older adults, there may be a bias in that the most vulnerable individuals may die before reaching older age.

2.            The abstainers were not lifetime abstainers.  It is possible that those who have never consumed alcohol would show a different result.

3.            Alcohol consumption was determined at the beginning of the study only and according to the authors it is likely that consumption declined over time.

4.            Moderate consumption was defined as 1 to < 3 drinks per day and heavy consumption as 3 or more drinks per day

The authors note that some studies have found that moderate alcohol consumption may increase risk of falls in older adults.

For more information on alcohol and cancer risk read our brochure The Facts about Alcohol

The study was published in Cancer Epidemiology, Biomarkers & Prevention; go here to read the abstract.

In the study, researchers used data from the European Prospective Investigation into Cancer and Nutrition (EPIC), a study of about half a million participants in 10 European countries. The scientists separated participants by categories depending upon how many of 14 fruits and 26 vegetables they had eaten in a two-week period. Those in the top category ate between 23 and 40 different types of fruits and vegetables; those in the lowest category ate less than 10 different types.

After following participants for an average of almost 9 years, the study found that – regardless of the amount – increasing variety of fruits and vegetables was linked with reduced risk of lung cancer, especially for smokers. Consuming the greatest mix of vegetables reduced the risk of lung cancer 27 percent among current smokers. And smokers who ate the greatest variety of fruits and veggies were significantly less likely to get squamous cell lung cancer, a common type of lung cancer.

Because each fruit and vegetable contains a unique set of bioactive compounds, the study authors note that consuming a wide variety as well as the recommended amounts makes sense for health benefits.

Previous research has suggested the quantity of fruits and vegetables may also play a role in reducing lung cancer risk. AICR’s expert report found that diets high in fruit and foods containing carotenoids probably lower the risk of lung cancer. Carotenoids, often yellow or orange-colored, are found in many fruits and vegetables, such as carrots, sweet potatoes, and broccoli.

For those who want strategies on adding different fruits and veggies to your meals, visit AICR’s Test Kitchen.

For anyone who needs help quitting smoking, the National Cancer Institute has a site that may help.

Today’s Health-e-Recipe celebrates tomatoes as the main ingredient: Broiled Tomatoes Provencal highlights this favorite garden vegetable with a little breadcrumbs, Parmesan cheese and oven time to create a flavorful treat brimming with cancer-fighting lycopene. Noted for its ability to prevent prostate cancer and even retard the growth of prostate cancer cells, scientists are investigating lycopene’s possible protection against skin, lung and other cancers, too. Its levels are highest in cooked and processed tomatoes (it is also present in other red produce including red grapefruit, papaya and watermelon).

Try these simple broiled tomatoes as a healthy appetizer or side dish for a light, late-summer fish or poultry entree, along with some leafy greens. Click here to subscribe to Health-e-Recipes.

One change worth considering is to pack your lunch for school or work rather than grabbing fast food. The quick or drive-through lunch will probably be full of “calorie-dense” foods – meaning, you’ll get smaller quantities, but higher calories, sugar and fat.
That all adds up to a higher risk of overweight and obesity, which ups risk for several cancers.

So, let’s do a healthy lunch!

For more variety in your lunch, purchase a freezer pack, or freeze water bottles, to keep things cold.

Three To-Go Lunches:
1.  Mixed salad greens, walnuts, chickpeas, diced apple, craisins and vinaigrette tossed together. Add whole grain crispbread, yogurt and a piece of fresh fruit.

2. Whole wheat pita – when ready to eat, stuff with sliced cucumber, bell pepper, low-fat cheese and tuna from a packet. Add grapes and lightly salted whole grain tortilla chips

3. Make a hearty sandwich with whole-grain bread, avocado slices, hummus, tomato and roasted red pepper. Add Greek yogurt with a portion of fruit – frozen or canned in juice.

These quick and balanced lunches, with powerful, cancer-fighting foods, will keep you energized throughout the afternoon without loads of fat, sugar and salt.

Check out our New American Plate and Homemade for Health brochures for more ideas.

What are your favorite on-the-go lunches?

A new study, just published in the British Journal of Cancer, found that consumption of whole-grain products may protect against these cancers – but maybe not for everyone.

The researchers used data from the Danish Diet, Cancer and Health cohort study (part of the EPIC* study) that followed over 26,000 men and 29,000 women for about 10 years.  They looked at people’s total whole grain consumption as well as specific products: whole-grain rye products, whole-grain bread (mostly wheat) and oatmeal.

Their findings: Higher intake of total whole-grain products was associated with a 15% lower risk of colon cancer among men.  They also saw a tendency towards lower risk of rectal cancer among men.

Researchers did not find any associations of risk of colon or rectal cancer with consumption of whole-grain products among women.

Some possible reasons why they found an association for men but not women include:

1.            Not enough variation in intake of whole grain products amount the women – to show effect there has to be a large difference between the highest and lowest intakes.

2.            There were fewer colon and rectal cancer in women than in men, so there may not have been large enough numbers to be statistically significant.

3.            The protective effect of whole-grain products may be stronger for men than it is for women.

Other studies have shown mixed results of protection from whole-grain foods against colorectal cancer, so this study adds more valuable data to this question.  But there are plenty of reasons to choose whole-grain foods over more processed grains – including fiber, vitamins B and E, selenium, magnesium, antioxidants and other phytochemicals, all which contribute to overall health.

And, AICR’s expert report found that foods containing dietary fiber probably protect against colorectal cancer.  As part of a healthy diet, along with plenty of other fiber containing foods such as vegetables and fruits, whole grains do play an important role in cancer protection for men and women.

Go to the AICR Test Kitchen for delicious recipes with whole grains and take a look at our New American Plate: Beans and Whole Grains brochure.

*EPIC (European Prospective Investigation into Cancer and Nutrition) was designed to investigate the relationships between diet, nutritional status, lifestyle and environmental factors and the incidence of cancer and other chronic diseases. EPIC is a large study of diet and health having recruited over half a million (520,000) people in ten European countries: Denmark, France, Germany, Greece, Italy, The Netherlands, Norway, Spain, Sweden and the United Kingdom.

One medium peach has 2 grams of fiber, only 40 calories, 285 mg of potassium and a fair amount of vitamin A. A treat when sliced into fruit or green salads, peaches are prime for pies, too. But today’s Health-e-Recipe is a way to get the delicious combo of peach with a crunchy, baked whole-grain topping without the calories and fat of pie crust.

Our Peach Crumble with Blueberries adds berries’ succulent flavor along with their cancer-fighting phytochemicals called anthocyanins. You can find more delicious fruit recipes from the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipe.

Start with breakfast:

Avoid: Cinnamon rolls. While they may smell enticing, the “classic” version has almost 900 calories – at least half of what most women need in a day.  The multi-bun packs have thousands of calories.

Choose: Honey Whole Wheat Bagel with Peanut Butter or Egg.  If it’s huge, eat half and spread the p.b. yourself.  ½ bagel with 1 Tbsp. peanut butter or 1 egg = 250 calories (approx).

Add: 1 cup orange juice and coffee and skim milk.

All this for 500 calories or less – protein, dairy, fruit and a little whole grain, no added sugar.

On the Plane:

Avoid: Sugary beverages – calories and no vitamins, minerals or fiber.

Choose: Club soda with lime; Mix juice half and half with club soda. You’ll get the refreshing sensation of carbonation with none or half the calories.  A good thing since your activity level is pretty low.

Add: If you are really hungry, the ½ oz of peanuts or pretzels may be just the thing, but if you’re not hungry, save them for later.

For less than 200 calories – water, maybe a little 100% juice and small snack.

For Lunch – in the airport or to take along:

Avoid: The fast food value meal.  (What did you think I’d say?)

Choose: You may find places that have pre-made salads and sandwiches.  Fortunately most will have food labels.  Look for a lunch of about 500-600 calories that contains some vegetables, a protein source and whole grain (not always possible).

Salads – these should contain actual greens and vegetables.  Limit fried toppings, cheese and salad dressings – 2 Tbsp of dressing should be plenty.

Deli sandwiches – look for vegetarian options or tuna salad so you can avoid the processed meat linked to colon cancer.

Fast food – choose the small burger or the snack wraps.

In all cases choose water, milk or unsweetened tea for the beverage.

In general think New American Plate – 2/3 or more of your plant contains vegetables, fruits or whole grain and 1/3 or less has animal products.

What are your airport healthy eating strategies?

If you’re curious about fish safety, use Pacific flounder, which – like many other fish choices – is preferable over Atlantic varieties.

Tiny pine nuts are gathered from pine cones and celebrated for their immense flavor. Be sure to store them in an air-tight container in the refrigerator. You can use them in pesto sauces and other dishes. Four tablespoons have about 210 calories, with 180 of those calories coming from fat. Even though it’s a healthy kind of fat, it’s best to eat them in small amounts, as with all nuts.

And red peppers have more of the cell-protecting antioxidants — vitamin C and beta-carotene — than green ones. The Mediterranean Diet is based on vegetables, garlic, herbs, olive oil, fish, lemons and other cancer-fighting and heart-healthy foods of that region.

To find more delicious cancer-fighting meals, visit the AICR Test Kitchen. Click here to subscribe to AICR’s weekly Health-e-Recipe.

We offer five ways to stay lean in our recent press release about the freshman fifteen.

Here are three more ways to stay on top of college life with healthy eating habits:

1. Be picky. If you find yourself grabbing cookies or dessert at every meal, take a deep breath and consider which are your very favorite 2 or 3 sweets.  Choose the days you actually have time to savor those sweets and enjoy every bite of a small to moderate portion size.

2. Know Yourself – Avoid comparisons. Your roommate’s metabolism may be very different from yours.  Just because he or she appears to be able to eat large portions and not gain an ounce, that may not be true for you.  (It may not actually be true for your roommate in the long run either.)

3.Surround yourself with friends who support healthy choices. It’s easier to stay motivated to eat well and stay physically active if you are with others committed to healthy choices.

Fueled with good food and energized with exercise, you’re well on your way to success in college – and beyond.