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.
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:
Last week we highlighted 10 Unique Gifts for Good Health to help your loved ones find creative ways to move more and eat smart — which will help them lower their risk for cancer. Most ideas were for adults, but the holidays are a lot about kids. And developing healthy habits during childhood can help kids stay lean as adults, which will reduce their risk of adult cancers.
Here, we asked the experts and health enthusiasts for gift ideas that will have kids excited, engaged, AND help their health:
The Gift of Music. Dancing is a great way to be physically active for cancer prevention. Artists like the Singing Lizard are making tunes that both kids and adults can enjoy. So, get the music going, put on your dancing shoes and get the party started.
2. Garden Kits. Encourage healthy eating habits by having kids grow their own vegetables and fruits. Growums garden kits are specially designed for kids with easy to follow instructions and a website full of interactive games. With kits like “Stir-Fry Garden” and “Pizza Garden” kids are sure to dig these gifts.
What kids think their peers are eating may matter for how many vegetables they’re eating, suggests a new study. The study was published in the International Journal of Behavioral Nutrition and Physical Activity and could have an impact for cancer prevention decades later. Healthy eating habits can reduce risk of kids being overweight adults, and excess body fat is a cause of ten cancers for adults.
For this small study, 143 children ages 6-11 were recruited from North-West England and brought in individually for what they thought was a study of game-playing ability.
Children were shown a participant information sheet of six fictitious previous participants that included general information as well as the amount of carrots each child ate during the session. The carrots column either read “all” (high intake group), “none” (low intake group); the column was blank or omitted in two control groups. Children were also presented with a bowl. The bowl contained one carrot in the high intake group, was nearly full of carrots in the low intake group, and was filled with pens for the control groups. Read more… “Study: Kids’ peers may help them eat more veggies”
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