April marks National Cancer Control Month, a time to renew our efforts to control cancer at all stages - prevention, detection and treatment. Focus on modifiable lifestyle choices such as quitting tobacco, limiting alcohol consumption, increasing physical activity, and eating a healthful diet. The American Institute of Cancer Research (AICR) recommends we fill two-thirds of our plates with vegetables, fruits, whole grains and beans.
While no single food can eliminate cancer, a balanced and varied diet can help us control cancer. Fruits and vegetables supply beneficial nutrients, directly helping our bodies fight cancer; without added ingredients, they also indirectly reduce our cancer risk by helping us maintain a healthy weight. Whole grains and legumes are packed with fiber, which keeps us feeling satisfied and energized, but has also been shown to be effective in reducing risk of developing some types of cancer.
Choose colorful fruits and vegetables that are fresh, frozen, canned or dried without added sugar, salt or fat; your best bets are apples, berries, dark leafy greens and cruciferous (broccoli, cauliflower, etc.) vegetables. Try oatmeal, whole-wheat bread, quinoa, brown rice and so many more for your whole grains. And think about having beans—black, kidney or your own favorite—available to easily toss in salads or soups.
Remember the rainbow as you shop and make your cart colorful! Try to include these AICR top cancer-controlling foods more often:
- Red - strawberries, raspberries, apples
- Blue - blueberries
- Green - broccoli, Brussels sprouts, cabbage, romaine, kale, spinach
- White - cauliflower, garlic
- Brown - whole wheat, oats, quinoa, flaxseed, beans, lentils
Although we can never fully eliminate our risk of developing cancer, and no one food can prevent cancer, by following the recommendation of making healthful food choices more frequently, working to eliminate tobacco, lowering alcohol consumption, and increasing our physical activity, we are taking charge. Follow nature’s beautiful colors and find yourself down the path to controlling cancer.
Brussels Sprouts with Walnut-Lemon Vinaigrette
Serves 4 (3/4 cup each).
All you need:
- 1 pound Brussels sprouts, trimmed and quartered
- 2 tbsp walnut oil
- 1 tbsp minced shallot
- 1/4 tsp freshly grated lemon zest
- 1 tbsp lemon juice
- 1 tsp whole-grain or Dijon mustard
- 1/4 tsp salt
- Freshly ground pepper, to taste
All you do:
- Place Brussels sprouts in a steamer basket and steam in a large saucepan over 1 inch of boiling water until tender, 7 to 8 minutes.
- Meanwhile, whisk oil, shallot, lemon zest, lemon juice, mustard, salt and pepper in a medium bowl. Add the sprouts to the dressing; toss to coat.
Nutrition Facts per serving: 108 calories, 7g fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 188mg sodium, 10g carbohydrate, 3g fiber, 3g protein.
Source: adapted from Eating Well, Inc.
Strawberry-Rhubarb Quinoa Pudding
Serves 6 (2/3 cup each).
All you need:
- 2 1/4 cups water, divided
- 1 1/2 cups chopped rhubarb, fresh or frozen
- 1 cup chopped strawberries, fresh or frozen, plus more for garnish
- 1/3 cup quinoa
- 1/2 tsp ground cinnamon
- Pinch of salt
- 1/2 cup plus 1 tbsp sugar, divided
- 1/2 tsp freshly grated lemon zest
- 1 tbsp cornstarch
- 1 cup nonfat plain Greek yogurt
- 1 tsp vanilla extract
All you do:
- Combine 2 cups water in a medium saucepan with rhubarb, strawberries, quinoa, cinnamon and salt. Bring to a boil over high heat, then reduce heat to maintain a simmer. Cover and cook until the quinoa is tender, about 25 minutes. Stir in 1/2 cup sugar and lemon zest. Whisk cornstarch with the remaining 1/4 cup water in a small bowl. Stir into the quinoa mixture, return to a simmer and cook, stirring constantly, for 1 minute.
- Remove from heat. Divide the pudding among 6 bowls. Refrigerate until cool, about 1 hour.
- Just before serving, combine yogurt, vanilla and the remaining 1 tablespoon sugar in a small bowl. Top each serving with a generous dollop of the vanilla yogurt and fresh strawberries, if desired.
Nutrition Facts per serving: 151 calories, 1g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 43mg sodium, 32g carbohydrate, 2g fiber, 19g sugars, 5g protein.
Source: adapted from Eating Well, Inc.
Sources:
www.aicr.org
www.eatright.org
The information is not intended as medical advice. Please consult a medical professional for individual advice.
