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Healthy Eating The Anti-Cancer Diet 7 Foods That Reduce Your Alzheimer's Risk Diabetes Diet and Food Tips .
If you are drawn towards sweet. think of your diet in terms of color. Healthy eating tips: 1. choose a starter instead of an entree. and freshness. . or unhealthy foods. and keeping yourself as healthy as possible. Make small steps. like adding a salad to your diet once a day or switching from butter to olive oil when cooking. and reduce the risk of cancer and disease Moderation is key People often think of healthy eating as an all or nothing proposition. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. and then feel like a failure if you give in to temptation. Instead of being overly concerned with counting calories or measuring portion sizes. Set yourself up for success Simplify. and start small. try adding more leafy green vegetables or rounding off the meal with fresh fruit. a. salty. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. stabilizing your mood. When dining out. have more energy. it’s about feeling great. it is natural to want those foods more. but a key foundation for any healthy diet is moderation. not just a few weeks or months. and don't order supersized anything. you can continue to add more healthy choices to your diet. split a dish with a friend. b. At home. b. Start slow and make changes to your eating habits over time. c. having more energy. staying unrealistically thin. use smaller plates. or depriving yourself of the foods you love. The long term goal is to feel good. Every change you make to improve your diet matters. variety. Healthy eating is not about strict nutrition philosophies. start by reducing portion sizes and not eating them as often. The goal of healthy eating is to develop a diet that you can maintain for life. If you don't feel satisfied at the end of a meal. As your small changes become habit.‖ When you ban certain foods or food groups. Rather. 2. Think smaller portions. a. Try not to think of certain foods as ―off-limits.
stop eating before you feel full. helping you feel full longer and keeping blood sugar and insulin levels stable. carrots. Berries are cancer-fighting. and eat smaller meals throughout the day. E. Unhealthy carbs (or bad carbs) are foods such as white flour. During a meal. magnesium. ◦ ◦ ◦ . Healthy carbs are digested slowly. iron. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy. fiber. or have a glass of water to see if you are thirsty instead of hungry. so eat slowly. c) 5.3. Broccoli. Fruit is a tasty. Ask yourself if you are really hungry. Eat breakfast. Naturally sweet vegetables—such as corn. potassium. beets. Try to eat dinner earlier in the day. Chew your food slowly. it's how you eat Eat with others whenever possible. and Chinese cabbage are just a few of the options—all packed with calcium. and nutrients. and breakfast cereals that are not whole grain. Eating with other people has numerous social and emotional benefits— particularly for children—and allows you to model healthy eating habits Take time to chew your food and enjoy mealtimes. vitamins. Avoid: Refined foods such as breads. and white rice that have been stripped of all bran. It actually takes a few minutes for your brain to tell your body that it has had enough food. Fruit. satisfying way to fill up on fiber. onions—add healthy sweetness to your meals and reduce your cravings for other sweets. and K. sweet potatoes. savoring every bite. pastas. a) b) Sweet vegetables. and vegetables. zinc. and eating small. and antioxidants. oranges and mangos offer vitamin C. C. beans. a) It's not just what you eat. b) c) d) e) 4. fruits. A healthy breakfast can jumpstart your metabolism. Eat more healthy carbs and whole grains Healthy carbs (sometimes known as good carbs) include whole grains. Listen to your body. Fill up on colorful fruits and vegetables Greens. refined sugar. healthy meals throughout the day keeps your energy up and your metabolism going. apples provide fiber. Avoid eating at night. and vitamins A.
Limit sugar and salt . and other processed foods made with partially hydrogenated vegetable oils. 9. nuts. found primarily in animal sources including red meat and whole milk dairy products. and olive oil. sardines. 8. try black beans. Try romaine lettuce. summer squash. mackerel. fennel. Polyunsaturated fats. or nuts Add calcium for strong bones Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Saturated fats. Reduce or eliminate from your diet: ◦ ◦ 7. trying different protein sources—such as beans. sesame). Try to move away from protein being the center of your meal. herring. tofu. green beans Beans: For another rich source of calcium. Vegetables and greens: Many vegetables. are rich sources of calcium. cookies. including Omega-3 and Omega-6 fatty acids. tofu. Focus on equal servings of protein. Trans fats. and some cold water fish oil supplements.If you succeed in planning your diet around fiber-rich fruits. from plant oils like canola oil. whole grains. seeds. kidney beans. whole grains. baked goods. found in fatty fish such as salmon. Downsize your portions of protein. especially leafy green ones. and cheese. nuts (like almonds. broccoli. chicken or turkey. crackers. found in vegetable shortenings. Put protein in perspective Try different types of protein. Sources include milk. . and seeds (such as pumpkin. or baked beans.6. like fresh fish. and soy products—will open up new options for healthy mealtimes. some margarines. vegetables. you may find yourself naturally cutting back on foods that can get in the way of your healthy diet —sugar and salt. hazelnuts. and pecans). beans. peanut oil. snack foods. candies. yogurt. as well as avocados. peas. and vegetables. lean protein. white beans. cabbage. eggs. black-eyed peas. Whether or not you are a vegetarian. Enjoy healthy fats & avoid unhealthy fats Add to your healthy diet: ◦ ◦ Monounsaturated fats. fried foods. anchovies. and good fats. Focus on quality sources of protein.
cucumbers. seeds. or an apple (with the skin) . with sautéed vegetables or tomato sauce made with healthy olive oil. Whether you have a history of cancer in your family. and a little dried fruit on hand. Keep trail mix made with nuts. Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Cancer prevention diet tips: Focus on plant-based foods Not all health problems are avoidable. 2. Always order lettuce and tomato on your sandwiches. Bulk up on fiber Another benefit of eating plant-based foods is that it will also increase your fiber intake. Or a single square of dark chocolate. but you have more control over your health than you may think. Fiber. or a piece of fruit. Research shows that a large percentage of cancer are directly linked to lifestyle choices such as smoking. and vegetables) that your body can’t digest. Snacks: Fresh fruit and vegetables. a banana. fruits. peppers are great with a low-fat dip such as hummus. Replace creamy pasta sauces. Simple ways to add more fiber to your diet: ◦ Use brown rice instead of white rice ◦ Choose a bran muffin over a croissant or pastry ◦ Snack on popcorn instead of potato chips ◦ Eat fresh fruit such as a pear. and an unhealthy diet. Order whole grain bread for your sandwiches. is the part of plants (grains. 1. drinking. and it also moves cancercausing compounds out before they can create harm. also called roughage or bulk. Raw veggies such as carrots. while others support your body and strengthen your immune system. It helps keep food moving through your digestive tract. can make a huge difference in helping you fight off cancer. Some foods actually increase your risk of cancer. a lack of exercise. or are currently battling the disease. lifestyle factors. Dessert: Choose fruit instead of a richer dessert. Top a baked potato with broccoli and yogurt or with salsa. including your diet. Simple tips for getting more plant-based foods in your diet Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (such as oatmeal). Have a side of veggies like cut up carrots. Fiber plays a key role in keeping y our digestive system clean and healthy.
ginger. Choose cancer-fighting foods Boost your antioxidants. which come from plant sources and are liquid at room temperature. also called partially hydrogenated oils. Fats that decrease cancer risk – The best fats are unsaturated fats. Drink plenty of water. removes waste and toxins. meat can develop carcinogenic compounds. Choose your fats wisely Fats that increase cancer risk – The two most damaging fats are saturated fats and trans fats. You don’t need to cut out meat completely and become a vegetarian. sausage. You can cut down your cancer risk by reducing the amount of animal-based products you eat. and transports nutrients to all of your organs. Flavor with immune-boosting spices and foods. a potent disease–fighting and immune–boosting nutrient. And always use microwave-safe containers. vitamin C. Fruits and vegetables are the best sources of antioxidants such as beta-carotene. It stimulates the immune system. 5. meat lacks fiber and other nutrients that have been shown to have cancerprotective properties. But most people consume far more meat than is healthy. however. Other good choices include turmeric. Prepare your food in healthy ways Eat at least some raw fruits and vegetables. Trans fats. Burning or charring meats creates carcinogenic substances. Garlic. are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil. Good sources include salmon. Instead of deep-frying opt for healthier methods such as baking. Colorful fruits and vegetables are rich in phytochemicals. Antioxidants are powerful vitamins that protect against cancer and help the cells in your body function optimally. and selenium. . 6. Be careful what you put in the microwave. 4. Do not cook oils on high heat. so eat it sparingly. although cooking some vegetables can make the vitamins more available for our body to use. deli meats. and salami. tuna. High-fat diets have been linked to higher rates of cancer. nuts. canola oil. and eggs. and coriander. Low-heat cooking or baking (less than 240 degrees) prevents oils or fats from turning carcinogenic. vitamin E. Use waxed paper rather than plastic wrap to cover your food in the microwave. whole milk dairy products. What it does have in abundance. Red meat is high in saturated fat. boiling or steaming. Go easy on the barbecue. Finally. Avoid processed meats such as hotdogs. is fat—often very high levels of saturated fat. basil. but they add a cancerfighting punch of valuable nutrients. Eat red meat only occasionally. So what’s the link between meat and cancer risk? First. And saturated fat is particularly dangerous. Making better meat and protein choices. and avocados. Also focus on omega-3 fatty acids. which fight inflammation and support brain and heart health. These have the highest amounts of vitamins and minerals. Primary sources include olive oil. Saturated fats are found mainly in animal products such as red meat. and curry powder not only add flavor. Cut down on meat Research shows that vegetarians are about fifty percent less likely to develop cancer than those who eat meat. rosemary. Water is essentially to all bodily processes. depending on how it is prepared.3.
1. can help combat heart disease. but they pack a big nutritional punch. and its main active component curcumin. fatty fish like salmon can lower blood levels of beta-amyloid. taken with curcumin. researchers from UCLA found that vitamin D3. Now you don’t have to feel guilty about pouring yourself another cup. now you have one more reason to. Salmon (sardines. New studies show that high levels of vitamin C. may help the immune system to get rid of the amino acids that form the plaque in the brain that's associated with Alzheimer’s Disease. 4. 2. which is found in spinach. can prevent dementia. Berries contain polyphenols. which contains flavonoids (a plant compound that helps with the body’s circulation). In one such study. Full of antioxidants and fiber. If you haven’t already switched from milk chocolate to dark. and grapes. Researchers from the University of South Florida and University of Miami found that people older than 65 who drank three cups of coffee a day developed Alzheimer's disease two to four years later than their counterparts with lower caffeine levels. A host of studies have shown that turmeric. a compound found in chocolate. Compelling research already shows that dark chocolate. red wine. Walnuts also contain vitamin E and flavonoids which can help protect the brain. They are filled with Omega-3 fatty acids. Coffee 7. can help prevent Alzheimer's. but flavonoids may also help slow down the effects of dementia And a study is currently underway by the National Institute on Aging to see whether resveratrol. 6. and that caffeine had a positive impact even in older adults who were already showing early signs of Alzheimer's. a type of antioxidant which helps stop inflammation and allows brain cells to work better. Spinach (other leafy greens) Turmeric 5. 3. a protein thought to play a role in Alzheimer’s. Walnuts (and almonds. the spice used in curries. leafy greens should be a diet staple. Chocolate . the good kind of fat your brain needs. hazelnuts) Walnuts might be small in size. other fatty fish) Berries Also high in Omega-3s. One tip: A healthy choice is dark chocolate that has a 70% or higher cocoa content. may help with dementia prevention.
as well as lower your blood pressure and cholesterol levels Eating right is vital if you’re trying to prevent or control diabetes. and are low in fiber and protein. slow-release carbs Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—but you don’t have to avoid them. while low GI foods have the least effect. Some can even be reversed. and beans. candy. They should be limited in your diet. High GI foods spike your blood sugar rapidly. giving you a more accurate idea of how a food may affect your blood sugar level. Small changes equal big results You can make a big difference with healthy lifestyle changes. and rice. . whole-wheat bread. They also include ―white food‖ replacements such as brown rice. They include ―white foods‖ (white rice. and canned fruit packed in syrup spike blood sugar quickly and are not considered water foods). and wholewheat pasta. Taking steps to prevent and control diabetes doesn’t mean living in deprivation. Focus instead on high-fiber complex carbohydrates—also known as slow-release carbs. They include all vegetables and most types of fruit (fruit juice. While exercise is also important. Water foods are free foods—meaning you can eat as many as you like. In general. Fire foods have a high GI. seafood. thus preventing your body from producing too much insulin. The most important thing you can do for your health is to lose weight—and you don’t have to lose all your extra pounds to reap the benefits. white pasta. white bread. potatoes). pasta. Diabetes is on the rise. What foods are slow-release? Several tools have been designed to help answer this question. it’s best to limit highly refined carbohydrates like white bread. 1. and snack foods. as well as soda. Glycemic load. whole grains. chips. yet most cases are preventable with healthy lifestyle changes. looks at both the glycemic index and the amount of carbohydrate in a food. a newer term. Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably. They include nuts and seeds. They also provide lasting energy and help you stay full longer. and many processed foods. sweets. dried fruit. The glycemic index (GI) tells you how quickly a food turns into sugar in your system. You just need to be smart about what types of carbs you eat. Choose high-fiber. Slowrelease carbs help keep blood sugar levels even because they are digested more slowly. Coal foods have a low GI and are high in fiber and protein. what you eat has the biggest impact when it comes to weight loss.
rather than your usual milk chocolate bar. Choose fats wisely Fats can be either helpful or harmful in your diet. Eating breakfast every day will help you have energy as well as steady blood sugar levels. Don’t skip breakfast. You’ll enjoy it more. But if you eat them along with other healthy foods as part of your meal. and how much you’re eating. When eaten on their own. Start with half of the dessert you normally eat. blend up frozen bananas for a creamy. Because of this it is best to cut back on the other carb-containing foods at the same meal. Keep a food diary Research shows that people who keep a food diary are more likely to lose weight and keep it off. you may be encouraged to note that you only have to lose 7% of your body weight to cut your risk of diabetes in half. why. or vanilla extract. The key is moderation. Start your day off with a good breakfast. for example. truly savor each bite. Why does writing down what you eat and drink help you drop pounds? For one. use ⅔ or ¾ cup instead. sweets and desserts cause your blood sugar to spike. 4. Eating sweets at a meal adds extra carbohydrates. . you can still enjoy a small serving of your favorit e dessert now and then. But all fats are high in calories. Tricks for cutting down on sugar Reduce the amount of sugar in recipes If a recipe calls for 1 cup of sugar. Eat at regularly set times. You can also boost sweetness with cinnamon. How to include sweets in a diabetes-friendly diet Hold the bread (or rice or pasta) if you want dessert. 3. so you should always watch your portion sizes. it helps you identify problem areas —such as your afternoon snack or your morning latte—where you’re getting a lot more calories than you realized. research shows that the two most helpful strategies involve following a regular eating schedule and recording what you eat. your blood sugar won’t rise as rapidly. Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. and replace the other half with fruit. so it is even more important to be smart about fats. Instead of ice cream. Eat regular small meals—up to 6 per day. frozen treat. Aim for moderate and consistent portion sizes for each meal or snack. Eat regularly and keep a food diary If you’re overweight.2. plus you’re less likely to overeat. Eat sweets with a meal. nutmeg. When you eat dessert. Make your indulgence count by eating slowly and paying attention to the flavors and textures. It also increases your awareness of what. so eating regularly will help you keep your portions in check. rather than as a stand-alone snack. Be smart about sweets Eating for diabetes doesn’t mean eliminating sugar. Some fats are unhealthy and others have enormous health benefits. When it comes to successful weight loss. Or enjoy a small chunk of dark chocolate. which helps you cut back on mindless snacking and emotional eating. Find healthy ways to satisfy your sweet tooth. People with diabetes are at higher risk for heart disease. If you have diabetes. People tend to eat larger portions when they are overly hungry.
h tm ―7 Foods That Reduce Your Alzheimer's Risk‖ 02/23/2013.A. and Jeanne Segal Ph. ―The Anti-Cancer Diet‖.html Maya W. Paul and Melinda Smith. December 2012.htm Maya W. .htm .huffingtonpost. http://www. December 2012 . http://www.helpguide.org/life/healthy_eating_diet. http://www.org/life/healthy_diet_cancer_prevention. Paul and Melinda Smith. http://www. D. Maya W..com/2013/02/23/alzheimersprevention_n_2734550. January 2013.helpguide. Melinda Smith. Paul.helpguide. ―Diabetes Diet and Food Tips‖. M.A.―Healthy Eating‖. M.org/life/healthy_diet_diabetes.
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