Eating For Your Health

 

Did you know that your diet and lifestyle can affect your risk for cancer?  Well, it can!  Eating a well balanced diet, being active, and maintaining a healthy weight are important ways to help reduce your risk for certain types of cancer – as well as other chronic diseases.  The American Cancer Society has guidelines that recommend adopting a physically active lifestyle along with consuming a healthy diet rich in fruits and vegetables, whole grains, as well as limiting your consumption of processed and red meats.

 

Below are some of most frequently asked questions when it comes to diet and its relationship in cancer prevention. 

 

Q.  Will eating organic foods help to reduce my risk for certain types of cancer?

At this time, there is no scientific research that suggests consuming organic foods may help reduce the risk for certain types of cancers.  It is important to note that whether you are choosing organic or conventional, it is still necessary to wash all fresh fruits and vegetables thoroughly before consuming.

 

Q.  Is vitamin D helpful in reducing my risk for cancer?

Vitamin D is known as the “sunshine vitamin” because our bodies make adequate amounts with exposure to sunlight.  More recent research has indicated that vitamin D may play a role in reducing the risk for certain types of cancers such as breast, colon and prostate cancer.  Vitamin D is different from other nutrients since we do not need to rely on food to obtain this essential vitamin.  However, because not everyone receives adequate amount of sunlight each day, research is finding that many people are vitamin D deficient.  In addition, new research suggests that the current recommended level of vitamin D, 200-600 IU per day, may be set too low.  Studies on this are still underway.  Only a few foods naturally contain vitamin D, but many — such as milk, some yogurts and cheeses, some breakfast cereals, breads and juices — are fortified with vitamin D.  Dietary supplements are also useful for people who are at risk of not getting enough.

 

Q.  What is the role of antioxidants in cancer prevention?

Antioxidants found in fruits and vegetables help protect harmful changes in tissue caused by oxidation.  Since research suggests a link between the incidence of cancer and the damage caused by oxidation, consuming foods high in antioxidants (such as vitamin C, vitamin E, carotenoids, and other phytochemicals) from plant based sources is thought to be beneficial.  At this time, antioxidants from supplemental sources are not recommended nor are they shown to reduce the incidence of cancer.  It is recommended that you obtain antioxidants from food sources only.

Can physical activity lower cancer risk?

Absolutely!  People who engage in regular physical activity are at a lower risk of developing a number of diseases, colon and breast cancer included.  Even more, physical activity is associated with maintaining a healthy body weight and research has linked overweight and obesity with several types of cancer.

Q.  What is soy’s role in cancer risk?

Soy contains phytochemicals, some of which have weak estrogen activity, and in some studies appear to protect against hormone-dependent cancers.  To date, there is still not enough evidence to claim that soy can reduce cancer risk.  More so, high does of soy can possibly increase the risk of estrogen-responsive cancers, such as breast or endometrial cancer.  According the American Cancer Society, women with breast cancer should consume moderate amounts of soy foods as part of a healthy, plant based diet.  They should not ingest high levels of soy from concentrated sources or supplements.

For more information about the role of diet in cancer prevention, visit The American Cancer Society’s website at www.cancer.org.

 

Salmon with Grilled Peppers

Prep time: 10 minutes*

*marinate time extra

Cook time: 10 minutes

 

4 (5-oz.) salmon fillets

2 tsp. ground cumin

1/2 tsp. cayenne pepper

1 yellow bell pepper, cored, seeded and halved

1 red bell pepper, cored, seeded and halved

2 tbsp. ShopRite olive oil, divided

1 tbsp. ShopRite balsamic vinegar

 

1. Rub both sides of salmon with cumin and cayenne. Cover and refrigerate 3 hours.

2. Coat grill rack with nonstick cooking spray. Preheat grill to medium (300°F to 350°F). Brush pepper halves with 1 tablespoon of the oil. Grill peppers, skin side down, about 10 minutes or until charred. Remove from grill and let cool.

3. Grill salmon 8 to 12 minutes or until fish flakes with fork, turning once.

4. Peel peppers; cut into strips. Toss pepper strips with vinegar and remaining tablespoon oil. Serve salmon with peppers.

 

Serves 4

Per serving: 229 calories, 2g carbohydrate, 26g protein, 1g fiber, 13g fat, 2g saturated fat, 0g trans fat, 70mg cholesterol, 59mg sodium