New Dietary Guidelines: Helping You With Plant Foods, Added Sugar; Misses Mark on Meat

The new Dietary Guidelines for Americans are out and they take a step in the right direction to help you make choices to lower your risk for cancer. Two key pieces of advice–eat a healthy diet that includes plenty of plant foods and keep sugary foods and drinks to a minimum. And that could mean fewer cases of cancer associated with poor diet and obesity.2015 Dietary Guidelines_Draft 2[1]

You can put these into practice with our New American Plate model – filling at least 2/3 of your plate with vegetables, legumes, whole grains and fruit, and 1/3 or less with fish, poultry, meat and dairy.

The guidelines also recommend keeping your added sugar to 10 percent or less of your total calories. As we wrote earlier about the nutrition label and sugar, if you follow a 2000 calorie diet, you could have about one cup of fruit yogurt and one small dark chocolate bar. That’s because foods with high amounts of added sugar contribute to overweight and obesity, a cause of 10 cancers, including colorectal, postmenopausal breast and kidney.

Unfortunately, the Dietary Guidelines does not reflect the evidence-based recommendation from the independent expert committee to advise Americans to limit red and processed meat. It is disappointing that industry lobbying efforts succeeded in preventing the clear and simple message that these increase risk for colorectal cancer. AICR research has shown that red and processed meats are convincingly linked to colorectal cancer, and the World Health Organization has also recently established that link. Here’s our recommendation:Red Processed Meat Rec

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How you can cook up cancer-fighting broccoli rabe (rapini or raab)

After many years of writing about new ideas and unexpected ways to enjoy familiar foods to appear in print, I am now sharing them as a blog. If you already know my Something Different recipes, I hope you’ll enjoy seeing them in living color and with even more detail. If it these recipes are catching your eye for the first time, welcome.

As a food writer, I get invited to some intriguing events. One of my favorites last year featured not Champagne, posh chocolates, or over-the-top desserts. It starred broccoli rabe, aka rapini, raab, and cima di rape.

Broccoli rabe’s distinctive, bitter and pungent taste is not for everyone, but at this event the family that distributes most of the rabe grown commercially in the U.S. served up dishes with wide appeal. Some were authentically Italian, like arancini, fried rice and cheese balls, filled with broccoli rabe, or a colorful combo of roasted potatoes and roasted rabe drizzled with lemon. More surprising was a vivid smoothie blending broccoli rabe with apple, banana, pineapple juice and yogurt.

But best of all was pasta tossed with broccoli rabe pesto.

Broccoli Rabe Fusilli-05At home, I tweaked the irresistible pesto to suit my taste, using less oil and sharp pecorino (sheep’s milk) cheese instead of Parmesan. This also made it better combined with the taste of whole-wheat pasta. Plus I topped my version with juicy cherry tomatoes rolled in a hot skillet until they sizzle and burst. Continue reading


Our Most Popular Recipes that You’ve (Probably) Never Tried

Break out of the usual cooking routine and try some of our more adventurous dishes, hand-picked by our foodie staff. Saag, savoy and South American soup are just a few of our unique, cancer-fighting recipes from 2015. Try just one, or make a resolution to cook them all –then vote for your favorites below!