23/12/2016
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 fried potatoes
Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of fried chips
Use beans instead of always using ground meat in chili, casseroles, tacos, and even burgers (bean burgers can taste great)
Drink plenty of water. Fiber absorbs water so the more fiber you add to your diet, the more fluids you should drink. Water is also essential for fighting cancer. It stimulates the immune system, removes waste and toxins, and transports nutrients to all of your organs.
High-fiber, cancer-fighting foods
Whole grains: whole-wheat pasta, raisin bran, barley, oatmeal, oat bran muffins, popcorn, brown rice, whole-grain or whole-wheat bread
Fruit: raspberries, apples, pears, strawberries, bananas, blackberries, blueberries, mango, apricots, citrus fruits, dried fruit, prunes, raisins
Legumes: lentils, black beans, split peas, lima beans, baked beans, kidney beans, pinto, chick peas, navy beans, black-eyed peas
Vegetables: broccoli, spinach, dark green leafy vegetables, peas, artichokes, corn, carrots, tomatoes, Brussels sprouts
Cut down on red and processed meat
Why does there appear to be a link between some types of meat and cancer risk? First, meat lacks fiber and other nutrients that have been shown to have cancer-protective properties. Secondly, industrially-raised meat in some countries, such as the U.S., often contains antibiotics and hormones and the animals may have been raised on feed containing GMOs, markers for an increased cancer risk.
Most red meat also contains saturated fat, although the health consequences of that are debated in the nutrition world. While many health organizations maintain that eating saturated fat from any type of meat can compromise your health, other experts suggest that saturated fat from organic, grass-fed meat doesn’t pose the same health risks as meat from industrially-raised animals.
Nutrition experts tend to agree that processed meats such bacon, sausages, hotdogs, pepperoni, and salami contain the highest cancer risk, likely due to the nitrate preservatives or other substances used in the processing of the meat.
Making healthier meat and protein choices
You don’t need to cut out meat completely and become a vegetarian. But most people consume far more industrially-raised or processed meat than is healthy. You can cut down your cancer risk substantially by reducing the amount of animal-based products you eat, choosing healthier meats, and substituting more fruit and vegetables in your diet.
Eat red meat less often. Try replacing it with fish, poultry, or vegetarian sources of protein for some dishes.
Reduce the portion size of meat in each meal. The portion should be able to fit in the palm of your hand.
Use meat as a flavoring or a side, not the main focus of a meal. You can use a little bit of meat to add flavor or texture to your food, rather than using it as the main element.
Add beans and other plant-based protein sources to your meals.
Avoid processed meats such as hotdogs, sausage, deli meats, and salami.
Select organic meat. Organic livestock must have access to the outdoors and be given organic feed, free of GMOs. They may not be given antibiotics, growth hormones, or any animal-by-products.
