What to Eat
DIET BASICS
A healthy diet is based on at least five servings a day of fruits and
vegetables, preferably ones that are deeply colored. They are
high in fiber, high in nutrients that fight cancer, and low in calories.
The American Institute for Cancer Research recommends filling at
least two-thirds of your plate with whole grains, beans,
vegetables and fruits. The other third or less can be fish, poultry,
meat, eggs, or low-fat dairy. This provides you with a high-fiber
diet full of important nutrients from:
Carbohydrates
Fruits, vegetables, whole grains, and legumes
Protein
Beans, nuts, soy products, fish, shellfish, poultry (white-meat
without the skin is best), lean meat, eggs, non-fat or low-fat dairy
products
Fats
Nuts, avocados, extra virgin olive oil, canola oil
Aim for no more than 30% of your daily calories to come from fats
(oils, nuts, animal fats). Cooking methods like baking or grilling
mimimize fat content. Read package labels to avoid hidden
sources of fat (that goes for sugar and salt, as well).
Drink plenty of liquids, but those with caffeine and alcohol don't
count -- they actually draw water out of your body. And, of
course, no more than one alcoholic beverage per day.
It is not necessary to give up the less nutritious foods you enjoy --
eat them in moderation and have healthier foods to balance them
out.
HOW TO GET THE MOST NUTRITION FROM THE FOOD YOU EAT
A healthy diet is based on at least five servings a day of fruits and
vegetables, preferably ones that are deeply colored. They are
high in fiber, high in nutrients that fight cancer, and low in calories.
The American Institute for Cancer Research recommends filling at
least two-thirds of your plate with whole grains, beans,
vegetables and fruits. The other third or less can be fish, poultry,
meat, eggs, or low-fat dairy. This provides you with a high-fiber
diet full of important nutrients from:
Carbohydrates
Fruits, vegetables, whole grains, and legumes
Protein
Beans, nuts, soy products, fish, shellfish, poultry (white-meat
without the skin is best), lean meat, eggs, non-fat or low-fat dairy
products
Fats
Nuts, avocados, extra virgin olive oil, canola oil
Aim for no more than 30% of your daily calories to come from fats
(oils, nuts, animal fats). Cooking methods like baking or grilling
mimimize fat content. Read package labels to avoid hidden
sources of fat (that goes for sugar and salt, as well).
Drink plenty of liquids, but those with caffeine and alcohol don't
count -- they actually draw water out of your body. And, of
course, no more than one alcoholic beverage per day.
It is not necessary to give up the less nutritious foods you enjoy --
eat them in moderation and have healthier foods to balance them
out.
HOW TO GET THE MOST NUTRITION FROM THE FOOD YOU EAT
More Information:
Dietary Guidelines for Americans 2005
www.Nutrition.gov
American Institute for Cancer Research
Dietary Guidelines for Americans 2005
www.Nutrition.gov
American Institute for Cancer Research
| Foods to Fight Cancer Eat lots of these. . .Indulge Foods to Limit Limit or avoid alcohol, red meat, whole-fat dairy products, trans fats, refined grains, sugar. . .Avoid Food Preparation How to get the most nutrition from the foods you eat. Tips Meat and Breast Cancer Risk Meat increases breast cancer risk. Fat Consumption and Breast Cancer Risk Limiting the amount of fat consumed and choosing healthy fats may reduce breast cancer risk and recurrence. Dietary Supplements Get vitamins, minerals, and phytochemicals from food, not supplements. Extra fruits and vegetables don't reduce breast cancer recurrence -- five a day is enough. Breast cancer survivors cut fatality rate in half by combining exercise with eating more fruits and vegetables. |
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