Get in the Know for Cancer Control

You probably already know that a proper diet along with physical activity is the best way to achieve and maintain a healthy weight. But did you know that they also play a role in cancer prevention? Although we can’t change risk factors such as family history, age and race, other factors like diet and activity are completely within our control. Choosing healthy foods, rich in vitamins, minerals and antioxidants; as well as engaging in regular physical activity can help prevent certain types of cancer.

The American Cancer Society (ACS) promotes eating a healthy diet with an emphasis on nutrient-dense plant sources and proteins that are low in saturated fat. This plan focuses on eating foods like fruits and veggies, soy foods, low-fat dairy, whole grains, and heart healthy fish and nuts. A great strategy for cancer prevention, this diet helps you increase fiber, control calories and up your vitamin and mineral intake!

Pair each low-fat protein source listed below with a variety of fruits or vegetables. Try a new fruit or vegetable each week to keep meals interesting, and be sure to include a rainbow of colors in your weekly meals as well as nutrient packed whole grains.

Soy
Extra firm tofu can be sliced, diced, and marinated like any cut of meat. Simply grill or stir-fry as you would with chicken, pork, or beef! Edamame makes a great side dish, just steam and they’re done!

Beans
Makes any meal hearty and protein packed. Prepare veggie tacos with a mix of black and pinto beans in place of ground beef and top salads with chick peas for a main dish meal idea. White beans, such as cannellini beans go well in soups or pasta for a filling and fiber rich dish.

Fish
Bake, grill, steam or sauté your favorite fish

Nuts
Rich in heart-healthy fats but keep an eye on portion sizes since nuts are also high in calories. Add to a stir fry or salad for crunch, brown or wild rice for more flavor or crush up for a coating on baked fish!

Eggs
Breakfast for dinner! Eggs are an excellent source of protein and the possibilities are limitless. Try veggie loaded frittatas, tacos with egg, beans, and low fat cheese or pita’s topped with scrambled eggs, cheese, peppers and onions for a fun twist on pizza! For a large recipe account for 1 whole egg per person and the rest egg whites. If you are using eggs more than once a week, opt for one whole egg and the rest egg whites to keep fat and cholesterol in check.

For more tips, information and healthy recipes, visit the health and wellness section of ShopRite.com