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 →
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.
We, at AICR know how tough it is to follow our recommendations on the road – whether for vacation or work related conferences. At our research conference last week we want our attendees to be able to live the message, so we work hard to make sure they get delicious, beautiful and cancer-fighting meals.
Black Bean & Barley Salad for Day 2 lunch
Months before the conference we begin working closely with the hotel chef talking about our recommendations, recipes and research-based New American Plate. The chef had no trouble embracing our basic food guidelines:
Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
Limit the amount of red meats (such as beef, pork and lamb) you eat and avoid processed meats.
Limit consumption of salty foods and foods processed with salt (sodium).
Flavor-filled chocolate and lemon mini-tarts.
Our specifications also include vegetarian options, modest portions of whole grains, and light and small desserts. Continue reading →