Cancer prevention diet tip #1: Focus on plant-based foods

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Offline sadia_haque

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Cancer prevention diet tip #1: Focus on plant-based foods
« on: April 15, 2014, 07:26:00 PM »
Cancer prevention diet tip #1: Focus on plant-based foods
Why plant-based foods are cancer-fighting powerhouses

It comes down to this: Plants have less fat, more fiber, and more cancer-fighting nutrients. These three elements work together to support your immune system and help your body fight off cancer. 

The best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables, fruits, and whole grains. A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.

The less processed these foods are—the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients, or otherwise altered from the way they came out of the ground—the better.

There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two-thirds with whole grains, vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than a third of the plate. Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.
Simple tips for getting more plant-based foods in your diet

    Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (such as oatmeal).
    Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can) on your sandwiches. Order whole grain bread for your sandwiches. Have a side of veggies like cut up carrots, sauerkraut, or a piece of fruit.
    Snacks: Fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds, and a little dried fruit on hand.
    Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.
    Dessert: Choose fruit instead of a richer dessert. Or a single square of dark chocolate.
« Last Edit: April 15, 2014, 07:31:02 PM by sadia_haque »

Offline drkamruzzaman

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Re: Cancer prevention diet tip #1: Focus on plant-based foods
« Reply #1 on: May 11, 2014, 05:15:43 PM »
very informative post.
Dr. Md. Kamruzzaman
Assistant Professor
Department of Natural Sciences
Faculty of Science & Information Technology
Daffodil International University

Offline kwnafi

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Re: Cancer prevention diet tip #1: Focus on plant-based foods
« Reply #2 on: July 16, 2014, 09:27:11 PM »
Excellent post
Kawser Wazed Nafi
Lecturer, CSE department
Daffodil International University
nafi.cse@daffodilvarsity.edu.bd