Pomegranites, avacados, kiwi and melon at Niagara Produce may be considered a sort of natural medicine says Lockport surgeon Dr. Helen Cappuccino.
HEALTHY EATING HABITS
Dr. Helen Cappuccino offers
15 tips that she will be sharing
with her students in her
University at Buffalo Jacobs
School of Medicine class.
1. Limit foods that increase the
risk of cancer. Some foods increase
the risk of cancer including alcohol,
foods high in nitrates, such as processed
meats including bacon, ham, salami,
other lunch meats, jerky, and hot dogs,
as well as more than 18-ounces of meat
a week and a consistent consumption
of extremely spicy foods or those
supplemented with chili pepper. Eat
these foods in a limited way.
2. Keep alcohol and sweet intake
modest. With alcohol, drink no more
than one serving a day for women and
two a day for men, with no more than
five sweets/desserts per week.
3. Get vitamins from your
diet. Supplements have not been
scientifically proven to decrease the risk
of cancer. The best way to get essential
nutrients, vitamins, and calories is
in food. Eat a well-balanced diet.
Use supplements only when you are
deficient in a particular vitamin.
4. A diet high in naturally
occurring fiber is healthiest. Fiber
moves food through the intestinal
track optimally and helps to maintain a
healthy balance of bacteria in the gut.
Choose whole grain breads instead of
refined or processed breads, and choose
whole grain cereals.
5. Eat a rainbow of colors. Eat
a plant-based diet of dark green, red,
orange, yellow and blue fruits and
vegetables. Ideally, people should
consume five portions of vegetables
and/or fruits each day
6. Choose healthy oils. The body
need healthy fats such as extra virgin
olive oil, avocado oil, or coconut oil.
7. Eat fish at least twice weekly.
Choose oily fish like salmon, trout,
herring, sardines, and mackerel.
8. Eat less salt. Salt reduction is
important as it can contribute to high
blood pressure and the whole cascade
of vascular disease that results from
hypertension, heart disease, strokes,
peripheral vascular disease, and
hardening of the arteries. Try for no more
than 6 grams of salt a day or 2.3 grams
of sodium.
9. Take more time eating. It gives
your brain time to process that you are
full. Fast eaters are more likely to be
obese.
10. Drink plenty of water. Water
is necessary for many bodily function,
to help excrete and clear toxins, and it
reduces hunger.
11. Roast or bake food. Instead
of frying or grilling, roast or bake food
in the oven or roaster. Carcinogens have
been found in meat charred from the
grill, while deep frying adds too much
oil to the diet.
12. Eat lean meats. Try to get at
least 30 percent of calories from proteins
such as lean meats, fish, eggs and nuts,
which are especially healthy.
13. Drink your coffee black.
Coffee has healthful benefits, but added
sugar and cream do not.
14. Use psychology to decrease
your food intake. Eat on smaller
plates as it helps reduce consumption;
ask for dressings and sauces on the side,
eat the healthiest foods on your plates
first, when you are hungriest.
15. Eat in a way that avoids
obesity. Obesity has been correlated
with an increase risk of multiple cancers.
It is especially important to minimize
sweeteners in sodas and juices, full fat
dairy products, high fat foods such as
fried chicken with skin, as well as duck,
hamburgers, bacon, ham, sausage, hot
dogs, and many deli meats. Also, avoid
excessive intake of calories, especially of
more than 2,000 calories per day.
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