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Food for Thought: Plant-based Diets

Nutrition tips from The Portland Clinic Dietitians.

Preventive medicine for cancer? Quite possibly. Scientists estimate that about a third of all cancers could be prevented by being physically active, maintaining a healthy weight, and following a healthy, plant-based diet. Colorful plant foods contain cancer-fighting substances called phytochemicals, which strengthen immune function and protect your body's cells from damage by cancer-causing agents. A complete plant-based diet includes not only fruits and vegetables, but also protein sources such as whole grains, legumes, nuts, seeds, tofu and tempeh.

Five foods to get you started

1. Beans and lentils add heartiness to soups, stews, chilis and other recipes. Plus, they’re loaded with cancerfighting fiber and healthy protein.

2. Cruciferous vegetables such as broccoli, cabbage and collard greens contain potent cancer-fighting compounds and have been shown to help rid the body of carcinogens. (See our recipe on the back page.)

3. Berries are full of powerful antioxidants that help stop free radical damage, which can otherwise lead to cancer.

4. Orange vegetables and fruits, including carrots, sweet potatoes, mangos, cantaloupe, pumpkin and squash, are huge sources of betacarotene, which is crucial for cancer prevention. Just one large carrot a day meets your daily requirement!

5. Whole grains, such as brown rice, quinoa, oats and whole-wheat pasta, are rich in essential B vitamins and fiber, and loaded with complex carbohydrates to keep you feeling satisfied. Toss with beans, peas, stirfried vegetables or sautéed tofu.

A well-balanced, plant-based diet

A balanced diet doesn’t have to focus on meat. Many of the nutrients found in animal proteins can also be found in plant foods. For example:

Vitamin B12: Get it from enriched cereals and fortified soy products.

Calcium: Sources include dark greens, tofu and fortified soy milk.

Iron: Dried beans and peas, whole grains, dark leafy greens and dried fruit are all good sources.

Zinc: Sources include whole grains, soy products, nuts and wheat germ.

Omega-3s: Walnuts, flaxseed oil, tofu and algae soft gels are good sources.

Vitamin D: Get it from fortified soy milk, cereals and orange juice.

Bottom Line: A plant-based diet generally contains less cholesterol and fat and more fiber. So, the eating plan that best fights cancer also fights heart disease, diabetes, hypertension, stroke and obesity. Bonus!