When it comes to things that hit men below the belt, prostate, bladder and testicular cancer are definite TKOs (technical knock-outs). Prostate cancer is the most common cancer among men and bladder cancer is three times more common among men than women. Testicular cancer is fortunately less common and survival rates are good, especially with early screening. More good news: most experts agree that about 1/3 of all cancers can be prevented with a good diet and a healthy lifestyle!

Fruits and Veggies of course! Eat your red ones first.

Red fruits and veggies head straight for your prostate. Tomatoes, watermelon, guava and red/pink grapefruit contain lycopene, which helps protect against prostate cancer.

Try a toasted tomato sandwich for lunch, spread a little tomato paste on a whole grain cracker and top with cheese for an appetizer or enjoy your whole grain pastas with some tasty tomato sauces for dinner. If you're one of those men who like ketchup on everything - it's OK! In fact, your prostate may thank you! More lycopene is absorbed when the food is heated or processed and eaten with a little fat.

While it may sound tempting, don't take your tomato in a pill! When lycopene is stuffed in a supplement it leaves a lot of its food pals behind and you just may need the whole team for maximum benefits. And for heart health, watch the salt intake and choose lower sodium versions of your
favourite tomato products.

Whole grains, seafood, nuts and seeds

Men cannot live on tomatoes alone! Whole grains, wheat germ, seafood, sunflower seeds and Brazil nuts have another prostate protector: selenium. This is an important mineral and antioxidant. But this is a trickier case - you don't need a lot and too much can be toxic. Eating just 6-8 roasted Brazil nuts a day can put you over the limit. If you do take selenium in a supplement - check the label and make sure it is well under 400 ug
(micrograms).

Peas, beans and lentils

Beans can do more than help keep you regular. Peas, beans, lentils and soy may be good for prostate health too! They also deliver protein and fibre which makes them filling - and filling foods may help with weight control. Not only does a healthy weight help keep you looking and feeling great, but
it also helps decrease overall cancer risk. Try tossing beans or lentils in soups, stews or mixed dishes or even try them as a snack. Ever try eating chickpeas right out of the can? Give them a little rinse and start snacking! Toasted soy nuts or hummus and whole grain crackers make a great snack too.
What about foods to prevent cancer of the bladder and testes?

Smoking and regular exposure to toxic chemicals (such as in some work places) increase the risk of bladder cancer. However, there is very little research on diet and bladder cancer and even less on diet and testicular
cancer.

The Bottom Line:

While there is no one food or nutrient that will guarantee you won't get cancer, a lifetime of being physically active, keeping a healthy weight and eating a healthy diet (choosing mostly plant foods while limiting alcohol, salt and processed meat) can help decrease overall risk of cancer, heart
disease, type 2 diabetes and obesity! The ball is in your court!

Written by Heather Petrie, MSc, PDt and reviewed by Meredith Cushing, MSc,
MSHSE, RD and Marilyn Manceau, Dt.P., MSc.