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Choices
you make each day can affect your risk for cancer. The Amercian
Cancer Society says that if you do not smoke, choosing to eat a
healthful diet and to be physically active are the most important
things you can do to reduce your risk for many types of cancer.
Several
studies have found that diets rich in fruits and vegetables help
prevent cancer. "People with high fruit and vegetable intakes have
about half the risk of cancer as people with low intakes," says
Peter Greenwald, M.D., Ph.D., director of the National Cancer
Institute's (NCI) Division of Cancer Prevention and Control in
Washington, DC.
"Specifically,
the evidence indicates that higher intakes of fruits and vegetables
are associated with a decreased risk of developing esophagus,
oral-cavity, stomach, colon, rectum, lung and larynx cancers,"
Greenwald says. In response, the NCI recommends eating five or more
servings of fruits, vegetables and juices every day.
The
NCI defines a serving as one medium fruit, 6 ounces of 100 percent
fruit or vegetable juice, 1/2 cup cooked or raw vegetables or fruit,
one cup of raw leafy vegetables or 1/4 cup dried fruit. Even eating
just one extra serving of fruits and vegetables each day can help
you avoid a dietary deficit.
Upping your intake
Try
to eat at least five servings a day of fruits and vegetables,
especially those with the most color, which is an indication of high
nutrient content. These tips can help you increase your intake:
Have
a daily fruit snack.
Tuck
a banana, apple, orange, some raisins or other dried fruit in your
briefcase for a midafternoon snack.
Use
sliced fresh fruit as a topping for pancakes, waffles and fresh
yogurt.
Substitute
chopped vegetables for some of the meat in your recipes.
For
example: Add carrots, celery and green and red peppers to meatloaf;
mushrooms and spinach to lasagna; and celery, zucchini and yellow
squash to spaghetti sauce.
Drink
a glass of 100 percent fruit juice with your meals.
Top
hot or cold cereal with sliced bananas, fresh berries, raisins or
other fruit.
Top
lettuce-leaf salads with generous amounts of tomato, cucumber,
celery and mushroom slices, onions, beets, radishes, green peppers,
broccoli, shredded carrots, bean sprouts or fresh fruit.
Add
chopped green, yellow or red peppers; broccoli; celery; onions; and
cherry tomatoes to rice and pasta salads.
Desserts with fresh fruit
Serve fresh-fruit desserts: poached pears, baked apples or
fresh-fruit-topped angel food cake.
Double the amount of vegetables called for in soups, stews and
casseroles.
Once
or twice a week, serve a vegetarian main course such as hearty
vegetable soup, meatless chili made with tomatoes and beans,
vegetarian burritos or pasta topped with tomato, herb and vegetable
sauce.
To
keep your interest high, add one new fruit or vegetable to your diet
every month. Some fruits you may not be eating: mangoes, papayas,
dates, figs, apricots, pineapples, cranberries and rhubarb.
Vegetables that shouldn't be overlooked: winter, acorn and butternut
squash; snow peas; kale; bok choy; turnip; eggplant; endive; and
collard and mustard greens.
Use
your imagination. Top baked potatoes with shredded carrots instead
of shredded cheese; mix chopped grapes, apples and raisins into
chicken or tuna salad; add grated or pureed carrots, zucchini,
pumpkin, bananas or berries to muffins and breads.
Well
Advised Library Health Ink and Vitality Communications
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