- Home »
- Community
Community
Eating Smarter: Tips and Recipes
Makes 4 servings. Per serving: 198 Calories, 10 g Total Fat (2 g Saturated Fat), 31 g Carbohydrates, 5 g Protein, 7 g Dietary Fiber, 323 mg Sodium.
Stocking Your Kitchen, The Healthy Way
Stocking your kitchen with a variety of healthy ingredients will help to make sure that you can always prepare healthy meals.
Eating Smarter For Better Health
Eating a healthy diet, one that is low-fat and plant-based, is good for you. By making healthy food choices we can reduce our risk of developing cancer. We can also reduce our risk of certain chronic illnesses, like diabetes, obesity, high blood pressure and heart disease.
The Myths about Cancer
The origins of cancer are complex, and no one knows exactly what causes it. But scientists do have a good idea about which factors increase cancer risk. Yet they aren’t the factors many people associate with cancer.
For example, there is no proven link between pesticide residues on produce and cancer occurrence. Yet in a survey by the American Institute for Cancer Research (AICR), 71% of Americans believed pesticide residues are a risk factor. They also thought that food additives, stress, breast implants, beef hormones, genetically modified foods, power lines, artificial sweeteners and cell phones are significant risk factors for cancer. But research shows little or no support for these assumptions.
There are many other supposed agents that have been labeled cancer-causing for which no scientific evidence or no consistent scientific evidence exists. This list includes fluoride in the water, antiperspirants, abortion, birth control pills, proximity to nuclear facilities and electromagnetic fields from electric blankets, computer terminals and household appliances.
Recommendations for Cancer Prevention
- Be as lean as possible without becoming underweight.
- Be physically active for at least 30 minutes every day.
- Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processed foods high in added sugar, or low in fiber, or high in fat).
- Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
- Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
- If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
- Limit consumption of salty foods and foods processed with salt (sodium).
- Don’t use supplements to protect against cancer.
Special population recommendations:
- It’s best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods.
- After treatment, cancer survivors should follow the recommendations for cancer prevention.
And always remember – do not smoke or chew tobacco.
Reprinted with permission from the American Institute for Cancer Research.
2500 West 12th St.