Nutrition for Preventing & Managing Prostate Cancer
Print Friendly, PDF & Email

originally published in

Join me and Angela Kokott, host of Calgary Today QR77 Radio, with our monthly segment, “You are what you eat” to get the goods on healthy eating. 

Listen to Episode 42 here: Nutrition for Prevention & Managing Prostate Cancer

According to the Canadian Cancer Society 1 in 7 men will develop prostate cancer in their lifetime. The good news is there are key things that you can do in your diet to significantly reduce your risk.

1.  Reduce saturated fat

Men that consume high levels of saturated fat in their diet have a higher risk of prostate cancer and also have more advanced forms of prostate cancer. Saturated fat is found in animal foods such as the white fat visible in meat, poultry skin, butter, margarine and higher-fat dairy foods such as cream and cheese. Saturated fat is also found in tropical oils often added to baked goods such as cocoa butter and palm oil.

Choose lean meats and keep portions to the size of your palm. Eat poultry without skin, milk and yogurt (with less than 2% fat), and watch how much butter and margarine you add to foods. Since cheese is a big source of saturated fat in the Canadian diet choose strong cheeses so that smaller portions provide ample flavor (a sprinkle of parmesan, feta or goats cheese can provide lots of flavor).

Choose more sources of healthy fats such as vegetable oils, nuts, seeds and fish.

2.  Get more omega-3 fats

omega-3 fatsConsuming fatty fish such as salmon, trout, sardines or herring is a great way to boost your omega-3 fats which lower the risk of prostate cancer. Consume fish twice per week such as grilling/baking fish for supper, making homemade breaded fish sticks for the family, enjoying a salmon sandwich/salad/burger for lunch or head out for a sushi meal.

If you don’t consume fish consider taking a fish oil supplement and also other sources of omega-3 fats such as ground flax seeds, hemp seeds, canola oil or omega-3 eggs.

A few spoonful’s of ground flax seeds daily has also been shown in some research to slow the growth of prostate cancer cells. Sprinkle these on cereal, yogurt, oatmeal or in a smoothie.

3.  Eat more plants

Whole grain breads, cereals, brown rice, quinoa, oats and other grains are prostate cancer protective. These foods contain healthy vitamins, minerals, fibre, phytonutrients and antioxidants.

Eat enough fruits and veggies, especially cruciferous veggies such as broccoli, cauliflower, kale, cabbage, bok choy and turnips. These foods help the liver detoxify cancer-causing toxins. A 2007 study in the Journal of the National Cancer Institute that followed close to 30,000 men for over 4 years found those that consume the highest levels of these foods have about a 40% decrease in prostate cancer risk. Aim for five, 1/2 cup servings of cruciferous veggies per week or more.

Get more tomatoes! Tomatoes contain a phytochemical called lycopene that lowers cancer risk by preventing DNA damage to cells. The best bioavailable sources of lycopene is in cooked tomatoes such as tomato sauce or salsa over raw tomatoes since the cooking breaks down the cell walls and makes lycopene more available for absorption. Since lycopene is fat soluble you will also benefit from adding some olive oil to a tomato based meal.

4.  Other vitamins, minerals and herbs

Vitamin C, vitamin E, vitamin D, selenium, calcium and garlic are also being researched for their cancer preventative role. The best thing to do is achieve these from a dietary food source with the exception of vitamin D where an additional 1000IU supplement is a good idea for men.

5.  Other Lifestyle Factors

One of the most important lifestyle factors you can do to reduce the risk of prostate cancer is see your doctor for annual physical appointments for screening. It is no surprise that quitting smoking and getting enough physical activity are also important.

Print Friendly, PDF & Email

As seen in


Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Pin It on Pinterest

Share This