Colorectal Cancer: A Silent Threat in the Latino Community—Why Early ScreeningSaves Lives

Cesar Rolon
Mar 12
3 min read

Updated: Mar 14

By Cesar Rolon

March is Colorectal Cancer Prevention Month; therefore, I dedicate this article to offering nutritional tips for preventing colorectal cancer.

Preventing colorectal cancer involves a diet rich in fiber, antioxidants, and healthy fats while minimizing foods with low nutritional value and red meats. Here are some important nutrition tips to keep in mind:

Increase Fiber Intake

Consume plenty of fruits, vegetables, and whole grains (e.g., beans, lentils, oats, brown rice, and quinoa) daily.
Fiber plays a key role in preventing cancer. It helps promote regular bowel movements and supports gut health.

Limit Fatty Meats and Processed Meats

Limit the intake of high-fat meat cuts such as sausages, hot dogs, and deli meats.
Choose lean cuts of protein-rich foods like chicken, pork, beef, fish, turkey, tofu, and legumes. Meat and soy products provide high-quality protein and other essential nutrients.

Include More Omega-3 Fatty Acids

Fatty fish like salmon, sardines, and mackerel have Omega-3s, which have anti-inflammatory properties.
Walnuts and flaxseeds are good plant-based options.
Add an omega-3 supplement if you don't consume fatty fish 2 to 3 times per week.

Boost Antioxidant-Rich Foods

To fight cell damage, include colorful fruits and vegetables (e.g., berries, spinach, carrots, and bell peppers).
Green tea, nuts, and dark chocolate also contain beneficial antioxidants.

Maintain a Healthy Gut with Probiotics & Prebiotics

Probiotics: Yogurt, kefir, sauerkraut, kimchi, and miso support gut bacteria.
Prebiotics: Garlic, onions, bananas, and asparagus feed good bacteria.

Limit Alcohol & Avoid Smoking

Excessive alcohol consumption raises the risk of colorectal and other cancers; limit your intake to one drink per day, or even better, consider quitting alcohol altogether.
Smoking is a well-known risk factor for cancer; therefore, quitting is advantageous.

Stay Hydrated

Drink plenty of water to help with digestion and prevent constipation.

Maintain a Healthy Weight

Excess body fat, especially around the abdomen, increases cancer risk. Regular exercise and mindful eating help with weight management.

These dietary changes can support your weight goals and long-term health if you're working on weight loss.

Breakfast Ideas

Oatmeal with Berries & Flaxseeds
Rolled oats, low-fat milk (or soy milk), blueberries, ground flaxseeds, and a sprinkle of cinnamon.
Greek Yogurt Parfait
Greek yogurt, chia seeds, walnuts, chopped strawberries, or other berries.
Spinach & Mushroom Omelet
Eggs (or egg whites), spinach, mushrooms, a sprinkle of mozzarella cheese, and a slice of whole-grain toast.
Avocado Toast with Smoked Salmon
Whole-grain bread topped with mashed avocado smoked salmon, and a sprinkle of sesame seeds.

Lunch Ideas

Quinoa & Roasted Veggie Bowl
Quinoa, roasted bell peppers, zucchini, chickpeas, and a lemon-tahini dressing.
Grilled Salmon Salad
Mixed greens, grilled salmon, cherry tomatoes, cucumbers, and a balsamic vinaigrette.
Lentil & Spinach Soup
Lentils, garlic, onions, carrots, and spinach simmered in vegetable broth.
Chickpea & Avocado Wrap
Whole wheat wrap with mashed avocado, chickpeas, shredded carrots, and hummus.

Dinner Ideas

Baked Cod with Roasted Brussels Sprouts
Baked cod with lemon, garlic, olive oil, and a side of roasted Brussels sprouts or broccoli.
Stir-Fried Tofu with Brown Rice
Tofu, bell peppers, broccoli, carrots, ginger, and low-sodium soy sauce.
Grilled Chicken with Sweet Potatoes
Skinless grilled chicken breast, roasted sweet potatoes, and steamed asparagus.
Stuffed Bell Peppers
Bell peppers filled with quinoa, black beans, tomatoes, and spices.