| Foods to Limit or Avoid |
Can't live without cheeseburgers? Then have them and any other foods on this list occasionally
and limit portion size. Balance them with a diet rich in whole grains, fruits, and vegetables.
and limit portion size. Balance them with a diet rich in whole grains, fruits, and vegetables.
Alcoholic Beverages
Having more than one drink per day increases the risk of breast cancer. Alcohol
may act to promote cancer by depleting folic acid, so it is good to balance out that
glass of wine with dinner by having a salad or some other source of this vitamin.
Saturated Fats
These artery-clogging fats are found in meats, whole-fat dairy products,
vegetable shortening, and coconut and palm oils. They are high in calories and
are suspected of playing a role in several types of cancer.
Use lean meat and keep the portion to around the size of a deck of cards. The
white meat in poultry has less fat than the dark, and the skin should be removed.
Use low-fat or non-fat dairy products, and watch out for pastries and croissants
because they are loaded with butter. Limit butter, cheese, ice cream, and
mayonnaise. Look at the list of ingredients on packages of cookies, crackers,
and other baked or processed foods to avoid coconut and palm oil.
Trans Fats
There is currently an effort to replace these fats in fried foods, pastries,
margarine, cookies, chips, crackers, and many processed foods. But they're still
out there. Manufacturers are allowed to say there is no trans fat in their product
if there is less than half a gram per serving. And those servings do add up.
Watch for "partially hydrogenated vegetable oil" or "vegetable shortening" in the
list of ingredients and avoid fried foods and pastries in restaurants.
Note: The healthiest fats to use in cooking and baking are extra virgin olive oil
and canola oil.
Refined Grains
White bread and anything baked with white flour lack fiber and some of the
valuable nutrients found in whole grain products. Multi-grain breads, cereals, and
crackers are not necessarily made with whole grains, so check the label to see if
the first ingredients listed are whole grains.
Sugar
Sugar adds calories. It raises insulin levels, which is suspected of promoting
cancer development. Limit sugar, honey, and syrup, and watch out for
high-fructose corn syrup in processed foods.
Having more than one drink per day increases the risk of breast cancer. Alcohol
may act to promote cancer by depleting folic acid, so it is good to balance out that
glass of wine with dinner by having a salad or some other source of this vitamin.
Saturated Fats
These artery-clogging fats are found in meats, whole-fat dairy products,
vegetable shortening, and coconut and palm oils. They are high in calories and
are suspected of playing a role in several types of cancer.
Use lean meat and keep the portion to around the size of a deck of cards. The
white meat in poultry has less fat than the dark, and the skin should be removed.
Use low-fat or non-fat dairy products, and watch out for pastries and croissants
because they are loaded with butter. Limit butter, cheese, ice cream, and
mayonnaise. Look at the list of ingredients on packages of cookies, crackers,
and other baked or processed foods to avoid coconut and palm oil.
Trans Fats
There is currently an effort to replace these fats in fried foods, pastries,
margarine, cookies, chips, crackers, and many processed foods. But they're still
out there. Manufacturers are allowed to say there is no trans fat in their product
if there is less than half a gram per serving. And those servings do add up.
Watch for "partially hydrogenated vegetable oil" or "vegetable shortening" in the
list of ingredients and avoid fried foods and pastries in restaurants.
Note: The healthiest fats to use in cooking and baking are extra virgin olive oil
and canola oil.
Refined Grains
White bread and anything baked with white flour lack fiber and some of the
valuable nutrients found in whole grain products. Multi-grain breads, cereals, and
crackers are not necessarily made with whole grains, so check the label to see if
the first ingredients listed are whole grains.
Sugar
Sugar adds calories. It raises insulin levels, which is suspected of promoting
cancer development. Limit sugar, honey, and syrup, and watch out for
high-fructose corn syrup in processed foods.
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