Americans need to add some pizzazz to our plates, specifically more colorful vegetables – red, green and orange according to a new report by the USDA. These veggies are important for overall health and in your cancer-fighting diet. Their low calories help with weight control and potent phytochemicals like carotenoids, vitamin C and flavonoids help keep cells healthy.
The report says we’re now eating about 1/4 cup daily per 1000 calories of these vegetables, far below the recommendation. The US Dietary Guidelines say you should eat at least double that. If you’re a woman you need at least 3/4 to 1 cup daily, men need at least 1 – 1 1/2 cups every day.
*For a 2,000 calorie diet Source: USDA, Economic Research Service, Food Consumption and Nutrient Intakes Data Product
Fortunately, this plate redesign doesn’t take a lot of time or money. Here are 5 ways to get your 1 cup of colored veggies: Continue reading →
A whole new world of whole grains is opening up to us these days, and rice alone comes in a host of varieties. You may have eaten basmati rice at an Indian restaurant, green “Bamboo” rice or even black rice that actually cooks up to be dark purple and is popular in China and Thailand.
This week’s Health-e-Recipe is for Red Rice Dressing. The phytonutrient called anthocyanin – also present in red berries – creates its hue. Red rice is grown in countries as far-flung as France and Bhutan. (Don’t confuse it with “red yeast rice,” a supposedly medicinal substance used in traditional Chinese medicine.) Red rice contains potassium, magnesium and other minerals.
All rice provides about the same number of calories in a half-cup serving: about 200. But brown, wild and colored rices can contain more cancer-fighting fiber thanks to their whole-grain status from retaining their germ and bran, versus white rice that has had these fiber extras refined out of them. Not all exotic rice is a whole grain, either: if you’re looking for basmati or jasmine rice, for example, choose brown versions to get the most fiber.
Over the past three decades there’s been a slight but steady decline in colorectal cancer incidence here in the US, thanks in large part to increased screening. Now a study out this week showing that rates of this cancer are increasing among young people — below the typical screening age — highlights the importance of people of all ages adopting healthy behaviors that can halve the risk of colorectal cancer.
The study – published in JAMA Surgery – found that among 20- to 34-year-olds, the data indicates incidence of colon and rectal cancer will increase by 90% and 124%, respectively, by 2030. Among the 35 to 49 year olds, rates are estimated to increase by 28% and 46%, respectively.
This large study confirms previous research on incidence trends, and it points to a growing public health problem, the authors note. Lifestyle and behavioral factors such as obesity may be a possible cause.
AICR estimates that half of all colorectal cancer cases are preventable if people were to eat healthier diets, move more and stay lean.