Diet and bowel cancer

Eat more vegetables
Eat plenty of cereals
Reduce your fat intake

Food and nutrition have an important role to play in reducing the risk of bowel cancer.

Eat more vegetables

Vegetables in the cabbage and cauliflower family are particularly important. These include broccoli, brussels sprouts and many of the delicious Asian green vegetables such as bok choy and Chinese broccoli.
Green leafy vegetables such as spinach and lettuce have also been shown to be particularly protective against cancer.
Vegetables contain carotenoids that may have a protective effect against bowel cancer, and starches and fibre, which may also provide protection. They are also full of many other essential nutrients, including vitamins and minerals, which protect against other diseases.

How much should I eat?

Try to eat at least five servings of a variety of vegetables a day. One serving of vegetables weighs 60–90 grams.

At their best

Vegetables are especially delicious and full of nutrition when they are in season. They are even better for you if you eat them raw and with their skins left on.
Try to eat the equivalent of one cup of raw vegetables daily.
Frozen or canned vegetables are nutritious and can be used for extra convenience.
Vegetables can be the major component of a meal rather than merely an accompaniment.

Preparing and cooking vegetables

Try steaming, microwaving, stir-frying, baking and roasting, preferably with the skins still on, to prevent the loss of nutrients and fibre. It is easy and preferable to cook vegetables entirely without oil.
Any recipe that combines several vegetables makes an excellent light meal, especially if served with wholegrain cereal or wholemeal bread.
Many young children seem to like vegetables plain rather than mixed together, and they often prefer raw vegetables to cooked ones. Popular vegetables with children are carrots, celery, cabbage, lettuce, cauliflower, tomatoes, mushrooms and zucchini.
Baked vegetables such as potato, sweet potato, carrots, pumpkin, parsnips and beetroot, are tasty, easy to serve and can make a lovely entrôe (served cold with a herb yoghurt dip) or main meal (served hot with accompanying meat, poultry or fish).
Try serving vegetables from a dish in the centre of the table: it looks terrific and allows people to help themselves.

Vegetable tips

Cauliflower is available all year round. Serve raw for dips or in salads; steam, microwave or stir-fry; or use in soups, casseroles, savoury dishes, pickles and relishes.
Broccoli goes with olive oil, lemon juice, turmeric and garlic.
Broccoli is best steamed, microwaved or stir-fried. Season with lemon juice, black pepper, chilli or soy sauce. Try a Chinese broccoli cooked in stock and blended to a puree to make an excellent soup which may be seasoned with a little curry powder or spice.
Cabbages and brussels sprouts go well with apples, parsley, coriander seeds, pine nuts, fetta cheese, mustard, pepper, sesame seeds, ginger and nutmeg.
Cabbage comes in three different styles: red, white or green. Try them out for their different flavours. Finely shredded raw cabbage is excellent in salads.

Eat plenty of cereals

Cereals Eating plenty of cereals, especially wholegrain cereals, is good for your general health and may also help protect you against bowel cancer.

Cereals are not just the commercial cereals many of us eat for breakfast. Other widely eaten cereals and cereal products include rice, wheat, flour, noodles, bread and pasta. Where possible choose wholegrain varieties.

Healthy cereal tips

Each week eat some meals which include no meat at all, for example, a vegetable-based wholemeal pasta or brown rice dish with a low-fat topping.
Choose brown rice instead of white rice.
Make wholemeal bread sandwiches or toast and try without butter or margarine. Top with freshly sliced tomatoes and pepper for extra flavour.
Three to four daily slices of wholegrain bread will complement an increased intake of vegetables and fruits.
Avoid breakfast cereals high in fats and sugar.
Top your breakfast cereal with fresh fruit.

Reduce your fat intake

In general, Australians eat too much fat. The following tips can help to reduce your fat intake:

Avoid high fat, high sugar foods such as cakes, biscuits and icecream.
Trim excess fat from meat.
Choose either non-fat or reduced fat milk and diary products. Select soft cheeses (ricotta or cottage).
Avoid processed meals (pre-prepared meals from the supermarket) which are usually high in fat.
Don't eat 'fast foods' which are nearly always high in fat.
Use meats to flavour your dishes, rather than being the focus of your meal.

Eaten in moderate amounts and as part of a diet containing lots of cereals and grain foods, vegetables and fruit, lean meat does not appear to be a risk factor for bowel cancer. However, it may be best to avoid very well done, browned meats.