Dietician explains popular food item people should cut out of their diet due to cancer link

There are certain foods we should aim to cut down or cut out of our diets due to their link with certain cancers, warns Eimear Daly, a registered dietician in Ireland

There’s a lot of conflicting health information out there, especially when it comes to knowing what to eat. Lots of people recommend cutting out certain types of food, or eating more of another – but what is some simple advice we can all stick to?

Eimear Daly, a registered dietitian who leads the Webdoctor.ie dietitian service, explains everything you need to know about getting a good diet in place – from the food we need to cut back on to the hidden sugars and salt to watch out for.

Eimear recommends cutting down on eating processed meat, as there is an association between higher consumption of processed meat and certain cancers. “Rashers, sausages, hot dogs and deli meat should be cut down. Go for whole protein sources instead, so things like fish, chicken and beans are the healthier options”.

Processed meats also tend to be higher in salt and saturated fat, which impacts heart health, Eimear adds. “They don’t really offer much nutritionally, even though they might be very tasty.”

The same principle applies to refined carbohydrates, such as white bread, white pasta, cakes and buns. “They’re low in fibre so they are digested quicker, meaning that you will be hungrier soon after eating. So try to switch them for wholegrains as well.”

Foods with added sugar and salt are energy dense without being nutrient dense, meaning they have a lot of calories and not much else, Eimear adds. “Go for sugar free options where you can, especially for things like fizzy drinks, or opting for water as the ideal.”

Highly processed foods should also be avoided, such as crisps, biscuits, chocolate, frozen fried foods and convenience foods. “Again, they’re high in calories and low in nutrients and they have a lot of added sugars, sodium and unhealthy fats in them.”

Salt

Eimear says people are quite aware of added sugar, but added salt is not as focused on.

“Anything that is packaged to be preserved past what should be its use by date is going to have either sugar, salt or preserves added to it. A lot of tinned foods, packet sauces, stock cubes and cuppa soups have quite a high salt content. This will have a negative effect on your heart health and general health.”

Many processed foods have lots of additives in the ingredients, which don’t add anything to your health, Eimear says. “Things like protein bars are very processed.”

Age

As we age, particularly once we get to over 60, it’s common to lose muscle, and it can be hard to rebuild it. “You need to make sure you’re getting enough protein during the day, ideally aiming for protein at every meal. This will help with strength, mobility, and recovery from illness. You can get protein from eggs, yoghurt, cheese, chicken, turkey, fish and lentils.”

As well as muscle loss, bone density can decrease, especially in postmenopausal women. “Without enough calcium in our diets, our bodies are going to turn to other sources of calcium and it can start leeching it from our bones. This increases the risk of fractures. You can get calcium from dairy products, like milk, yoghurt, cheese, or fortified plant-based alternatives to those. Tofu that has calcium sulphate is also a good option.”

Energy

This time of year can be a tough for people since it’s so cold and dark. What can people do to increase their energy?

“In Ireland between October and March, we should be taking a Vitamin D supplement of 400 international units, which is 10 micrograms. We just don’t get enough sunlight exposure during the winter months to make enough Vitamin D ourselves. That’s the recommendation for the general population.”

To increase energy levels, make sure your diet has good sources of protein and fibre, which will bring a slow release of energy into your body throughout the day, Eimear says. “Healthy fats support your brain function. Avocados, nuts, nut butter like peanut butter, almond butter and olive oil are good sources.”

Hydration is also key for energy. “If you are dehydrated, it can cause fatigue. Make sure you’re staying hydrated throughout the day, and not just leaving it to three or 4 o’clock in the afternoon to drink water, you should sip consistently throughout the day.

“Focus on drinks like water and herbal tea as your main sources of fluids, but also things like tea and coffee do count if you are having some.”