It’s National Garden Month and what better way to celebrate than trying our Health-e-Recipe for Ten Vegetable Soup. Chunky and filled with satisfying fiber, this soup brings you a wealth of cancer-fighting phytochemicals.
At 70 calories a serving, you can savor this tasty combination of cabbage, cauliflower, carrots, potato, onion, leeks, celery, tomatoes and Swiss chard. Parsley and thyme also offer health-boosting compounds, as does red pepper. In fact, every ingredient has cancer protection to offer.
Eaten together, the different set of phytochemicals in each kind of vegetable reinforces the health benefits of the other veggies. That’s why AICR recommends eating a wide variety of plant foods — including vegetables, fruits, whole grains and beans — for the majority of your diet (2/3 or more of your plate at each meal, or bowl in this case) to get important phytochemicals plus vitamins, minerals and fiber.
Add a piece of whole-wheat bread or some brown rice to your plate, plus some low-fat healthy protein (maybe Greek yogurt and fresh fruit for dessert?) and you have a complete and very healthy meal.
The AICR Test Kitchen offers more delicious cancer-preventive recipes. Subscribe to our weekly Health-e-Recipes.
Maintaining a healthy body weight is AICR’s top recommendation for cancer prevention. And including enough high protein foods at your meals can keep you feeling full longer to help you get to and stay a healthy weight.
Our Health-e-Recipe for Lemony Honey Glazed Roasted Chicken gives you excellent-tasting chicken that can supply lean protein for more than one meal. Lemon and herbs are both healthy additions that contain phytochemicals, and the honey helps the chicken brown while adding a yummy sweet flavor.
It’s important to get enough lean protein to stay satisfied when you are trying to eat for weight loss for overall health and reducing cancer risk. AICR advises limiting lean animal protein to one-third or less of your plate and filling the remaining 2/3 or more with plant-based foods. A four-ounce serving of Lemony Chicken has 25 grams of protein, a big percentage of the 46 grams per day for adult women and 56 grams for adult men recommended by the Centers for Disease Control.
Other healthy sources of protein include 1 cup of cooked dry beans, about 16 grams, 8-ounce container of low-fat yogurt has about 11 grams of protein (6 ounces of nonfat plain Greek yogurt has 17 grams), a 3-ounce piece of lean meat about 21 grams; and 1 cup of nonfat milk, 8 grams of protein
Researchers are investigating the links between obesity, physical activity and cancer this week at the international conference presented by AICR affiliate the World Cancer Research Fund and the International Association for the Study of Obesity. While the complexities of what we eat and our physical activity levels are under study, you can use AICR’s Health-e-Recipes and physical activity ideas to reach a healthy weight with practical, enjoyable steps everyday.
Subscribe to our weekly Health-e-Recipes and visit the AICR Test Kitchen.
During National Public Health Week, we’re taking you behind the scenes at AICR to show you how we craft our empowering, evidence-based messages about cancer prevention, and target them to our different audiences.
It’s not enough to show people the research that eating more plant foods and less meat offers powerful protection from cancer. Nor it is enough to give them a simple rule of thumb to follow.
That information is important, but information only takes people so far. To help them actually make the kind of vital, life-saving changes AICR recommends, we need to provide them with tools — practical, versatile, easy-to-use tools.
And when it comes to those AICR Recommendations that deal with the foods we choose, the tools in question are recipes. Our recipes distill the wealth of scientific evidence on cancer prevention and transfer it to the dinner plate. They make the science real — and flavorful. Continue reading