A diet low in fat (20 percent of daily calories from fat), high in fiber, and rich in fruits and vegetables (five to nine servings per day) can encourage weight loss and may reduce the risk of some cancers, as well as other chronic diseases such as heart disease, diabetes, and hypertension. Accordingly, we advocate the following guidelines for cooking healthy without sacrificing the great flavors and pleasures of eating.
Diet Recommendations
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Include all types of fruits and vegetables - they have little to no fat and are rich in vitamins and minerals, fiber, fluid, and phytochemicals (natural chemicals found in plants which are thought to be helpful against cancer). When choosing fruits and vegetables, think variety.
Fewer than one-third of Americans are getting the recommended amount of fruits and vegetables in their daily diet. The rest are missing out on important fiber and many other compounds with potentially cancer-fighting properties. In recent years, many laboratory studies have revealed that substances found in fruits and vegetables have properties that can halt the carcinogenic process. For example, sulforaphane, a chemical found in broccoli and other vegetables, is believed to activate an enzyme that removes carcinogens from cells. Genistein, which is found in soybeans, may be helpful in suppressing the formation of blood vessels and tumors.
- Choose from a variety of whole grains, cereals, and legumes -- they are high in fiber and rich in minerals. Choices for grains and cereals include arborio rice, basmati rice, brown rice, wild rice, barley, bulgar, corn, couscous, kasha, millet, oats, pasta, and polenta. Legumes choices include chickpeas, lentils, and black, fava, kidney, lima, mung, navy, pinto, soy or white beans. Most Americans get only half the fiber they need -- 10 to 11 grams -- when 25 grams a day is recommended.
- Limit added fat -- if your recipe requires fat in preparation or cooking, try to use olive, canola, or grape seed oil, limiting the amounts to approximately 1 teaspoon per serving for entrees or ½ teaspoon per serving for sides or accompaniments.
Most Americans today get as much as 36 percent of their diet as fat. A high-fat diet not only increase your cholesterol and your girth, it can also significantly raise your risk for cancer. Among the most undesirable fats are the saturated fats, which are found in meat, fish, poultry, eggs, nuts, and whole-fat dairy products. Polyunsaturated fats are acceptable, but should be kept to a minimum. The healthiest choice is monounsaturated fat, which is found in olive oil, canola oil, and grape seed oil.
- If your recipe includes meat -- keep cooked portion sizes at about three to four ounces per serving, selecting leaner cuts of beef (eye of round, round tip, top round sirloin, chuck, flank, top loin or tenderloin), pork (center or tenderloin), poultry, veal or lean game (buffalo, skinless duck breast, quail, rabbit venison). Braising, grilling, pan-searing, roasting, and stewing are all cooking methods that can help keep fat levels low -- when you barbecue, fat from the meat drips onto the flames and produces polycyclic aromatic hydrocarbons; these cancer-causing substances then rise with the smoke and settle on your food. In addition, smoked, salt-cured, and pickled foods often contain nitrates and nitrites, which have been linked to stomach cancer.
Vitamins?
The subject of vitamins is another topic that generates some confusion. A healthy person should obtain all their vitamins and minerals from his or her diet. Scientists speculate that there are many other protective chemicals in fruits and vegetables that have yet to be identified. The presence of these unknown cancer fighters is one of the reasons why doctors say that vitamin supplements are no substitute for a healthy, varied diet. The only two exceptions are calcium supplements for those who do not get it adequately from the diet and folic acid supplements for women with low folic acid levels who want to start a family.
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