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Information is Power!

Comprehensive look at ways to prevent cancer through good nutrition

Here are excerpts from a comprehensive, six part anti-cancer diet journal, brought to you by an ad-free healthy living resource, HELPGUIDE.org.  Jam-packed with cancer fighting bullet points and suggestions, I am only able to reproduce a few important highlights here:

The Anti-Cancer Diet

Cancer Nutrition Tips and Cancer-Fighting Foods

Cancer prevention diet tip #1: Focus on plant-based foods

The best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables, fruits, and whole grains. A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.

The less processed these foods are—the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients, or otherwise altered from the way they came out of the ground—the better.

There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two-thirds with whole grains, vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than a third of the plate. Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.

Cancer prevention diet tip #2: Bulk up on fiber

Another benefit of eating plant-based foods is that it will also increase your fiber intake. Fiber, also called roughage or bulk, is the part of plants (grains, fruits, and vegetables) that your body can’t digest. Fiber plays a key role in keeping your digestive system clean and healthy. It helps keep food moving through your digestive tract, and it also moves cancer-causing compounds out before they can create harm.

Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.

Simple ways to add more fiber to your diet:

  • Use brown rice instead of white rice
  • Substitute whole-grain bread for white bread
  • Choose a bran muffin over a croissant or pastry
  • Snack on popcorn instead of potato chips
  • Eat fresh fruit such as a pear, a banana, or an apple (with the skin)
  • Have a baked potato, including the skin, instead of mashed potatoes
  • Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour cream dip
  • Use beans instead of ground meat in chili, casseroles, tacos, and even burgers (bean burgers can taste great)

Cancer prevention diet tip #3: Cut down on meat

Cancer prevention diet tip #4: Choose your fats wisely

Cancer prevention diet tip #5: Choose cancer-fighting foods

Your immune system keeps you healthy by fighting off unwanted invaders in your system, including cancer cells. There are many things you can eat to maximize the strength of your immune system, as well as many cancer-fighting foods. But keep in mind that there is no single miracle food or ingredient that will protect you against cancer. Eating a colorful variety gives you the best protection.

  • Boost your antioxidants. Antioxidants are powerful vitamins that protect against cancer and help the cells in your body function optimally. Fruits and vegetables are the best sources of antioxidants such as beta-carotene, vitamin C, vitamin E, and selenium.
  • Eat a wide range of brightly colored fruits and vegetables. Colorful fruits and vegetables are rich in phytochemicals, a potent disease–fighting and immune–boosting nutrient. The greater the variety of colors that you include, the more you will benefit, since different colors are rich in different phytochemicals.
  • Flavor with immune-boosting spices and foods. Garlic, ginger, and curry powder not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander. Use them in soups, salads, casseroles, or any other dish.
  • Drink plenty of water. Water is essentially to all bodily processes. It stimulates the immune system, removes waste and toxins, and transports nutrients to all of your organs.

Cancer prevention diet tip #6: Prepare your food in healthy ways

File-away the link to this worthwhile article after you read it–then follow the advice!

http://www.helpguide.org/life/healthy_diet_cancer_prevention.htm

Feel good and keep smiling!  Pat

 

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cancer nutrition, HELPGUIDE.org Nutrition, Tips

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