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Food and Fitness
Eating right, being active, and maintaining a healthy weight are important ways to reduce your risk of cancer—as well as heart disease and diabetes.
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Did you know a healthy weight lowers the risk of developing cancer—in addition to helping prevent heart disease and diabetes? Calculate your personal calorie needs to slim down or maintain your current weight—and read on to learn how to stay within your limits and be physically active.
Eating smaller portions of food is one of the easiest ways to cut back on calories—but it can also be one of the most challenging, with the current trend of super-sizing. Huge portions, all-you-can-eat-buffets, and extra-large "single servings" of chips, candy bars, and other snack foods can all contribute to overeating.
How do you know a reasonable portion of food when you see it? Visualize the objects mentioned below when eating out, planning a meal, or grabbing a snack. For example, the amount of meat recommended as part of a healthful meal is 3-4 ounces—and it will look to be the same size as a deck of cards.
Boost Servings of Fruits and Vegetables
ACS recommends five or more servings of fruits and vegetables each day to help prevent cancer. Since the serving sizes are relatively small, most people can easily follow the recommendations. Substitute low calorie, high-fiber fruits and vegetables for higher calorie foods and snacks; they'll help you feel full and you'll save on calories!
The list below explains the size, shape, and/or look of one serving.
medium apple or orange: the size of a tennis ball
1 cup chopped raw vegetables or fruit: baseball size
1/4 cup dried fruit (raisins, apricots, mango): a small handful
lunch-box size container of unsweetened applesauce
cup of lettuce: four leaves
chicken stir-fry with 1 cup of mixed broccoli, carrots, and mushrooms (= 2 vegetable servings)
1/2 cup cooked or canned legumes (beans and peas)
5-6 baby carrots
Add Fruits and Veggies to Your Diet
Eating lots of fruits and vegetables can help reduce your cancer risk. That's one reason the American Cancer Society recommends eating at least 5 servings of these foods every day. To encourage Americans to move closer to that goal, the Produce for Better Health Foundation and the US Centers for Disease Control and Prevention have launched a new public health initiative.
Breakfast: Usually do cereal? Slice a medium or half a large banana on top. Your morning juice can count, too. Just 4 ounces of 100% fruit juice or vegetable juice (go for low-sodium) counts as a serving With 2 servings at breakfast, you’re on your way.
Midmorning snack: Snack time is a great time to work in another serving of fruits or vegetables. An individual-sized container of applesauce, 5-6 baby carrots, or a small handful (1/4cup) of dried fruit will add 1 more serving. It’s only the middle of your morning, and you’ve already gotten 3 servings!
Lunch: When you need a quick lunch, try ordering a pita sandwich or wrap loaded with vegetables, or a cup of hearty vegetable soup. Either of these gives you 1 more serving. Add a small side salad with low-fat dressing, and your count just jumped to 5 servings for the day so far.
Dinner: Even if you only have 5 minutes, dinner veggies are easy and delicious. Heat canned or frozen peas or cauliflower in the microwave for a quick side dish. Or make a meal out of a microwave-cooked sweet potato with 1 teaspoon of butter, a splash of apple juice or squeeze of lemon, and a light sprinkling of cinnamon and brown sugar. Any one of these will add 1 more serving to your day, and now you’re up to 6 servings.
Dessert: Savor a frozen treat made from 100% juice or place Ѕ cup of berries, peaches, or other favorite fruit on low-fat frozen yogurt and you have added another serving to your day -- bringing your daily total to 7 servings.
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