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Can good nutrition help prevent cancer? Dr David Heber from UCLA talks about the benefits of eating a colorful diet. The recommendation is 5 – 9 servings of fruit and vegetables each day in order to reduce your risk for many cancers. Be sure to balance your physical activity and food intake. Try to get 30 minutes of physical activity a day at least five days a week.
Below are good tips from Everydaychoices.Org, a collaboration between American Cancer Society, American Diabetes Association and American Heart Association.
Serving sizes are important. Throughout the day, aim for:
* Six ounces or less of poultry, fish or lean meat. (This is a daily allowance, so consider intake at all meals.)
* At least ½ cup to 1 cup of vegetables as part of the meal and a medium-size piece of fruit or ½ cup of fruit salad. Eat a total of at least five servings of fruit and vegetables a day.
* Whole-grain breads and cereals.
* Low-fat soups seasoned with a small amount of salt.
* Healthy fats. Examples include vegetable oils (such as olive, peanut, soybean and canola oils), avocados, nuts and trans fat-free, soft, low-fat margarine. You may include these healthy fats in moderate amounts.
* A small-size modest dessert, as an occasional treat. Split large desserts with family or friends.
Eat at least five servings of vegetables and fruits each day.
* Does “five” sound like a lot? Serving sizes are actually smaller than you might think!
o One medium piece of fruit
o ¼ cup of dried fruit
o ½ cup chopped, canned or frozen fruit
o 6 oz of 100% fruit or vegetable juice
o ½ cup chopped, canned or frozen vegetables
o 1 cup of leafy greens
* Focus on fruits and veggies that have the most color. They’re generally the most nutritious.
Choose whole grains over processed (refined) grains and sugars.
* Choose whole-grain rice, bread, pasta and cereals.
* Not sure if it’s whole grain? Look for “whole wheat” or another whole grain as the first ingredient on the label.
* Limit consumption of refined carbohydrates, including pastries, sweetened cereals, soft drinks and other foods high in sugar. .
Substitute healthier fats for not-so-healthy fats.
* Choose monounsaturated and polyunsaturated fats such as olive oil, canola oil and peanut oil.
* Avoid trans fats, found in many margarines and baked goods.
* Limit your intake of saturated fats and cholesterol found in meats and dairy products.
o Select lean cuts of meat (look for “round” or “loin”).
o Trim excess fat from meats.
o Choose low-fat and fat-free dairy products.
o Choose poultry, fish and beans as alternatives to beef, lamb and pork.
* Add avocados and nuts to your diet. (These are high in healthy fats, but also high in calories, so don’t go overboard!)