Superfoods That May Help Prevent Cancer

Cancer is a leading cause of death in both men and women in the U.S. as well as other countries. There are several factors that affect your risk of cancer, but one risk factor you can control is your diet. Eating a healthy diet with the right amount of calories is good for your health and may help to lower your risk of cancer (plus diabetes and heart disease). To boost your diet's cancer-fighting potential, add these seven superfoods to your diet. These superfoods all contain phytochemicals that work as antioxidants to protect your cells from damage and may help reduce your risk of cancer.

Apples

Apples come in a variety of flavors and textures, so even picky eaters can find apples to enjoy. And they're so good for you with lots of fiber, vitamins, minerals and antioxidants like quercetin that protect from free radical damage. Here's how apples may prevent cancer.

Blueberries

Blueberries are rich in vitamins and minerals your body needs for good health. Plus, blueberries are antioxidant powerhouses with a variety of phytochemicals that may prevent cancer. Blueberries are also low in calories and naturally sweet, so they're perfect for a low-calorie dessert. Read about blueerries for cancer prevention.
 

Broccoli Sprouts

Broccoli sprouts contain very large amounts of natural compounds called isothiocyanates that reduce inflammation and trigger detoxification of carcinogens. They may be a little difficult to find at some grocery stores, but you can still choose regular broccoli that also contains the same isothiocyanates, just not as concentrated. Find out how broccoli sprouts fight cancer

 Carrots

Carrots contain large amounts of beta-carotene and an antioxidant called falcarinol. Whether you eat them raw or cooked, carrots may help to reduce your risk of some forms of cancer. Learn more about how carrots may prevent cancer..

Green Tea


Sipping green tea gives you lots of antioxidants called catechins that have been shown to slow down the growth of cancer cells in the laboratory. And green tea contains no calories, so it's a great beverage to enjoy when you need to watch your weight. Learn how green tea may fight cancer.

Olive Oil

You may already know that olive oil is good for your heart, but the healthy fats and polyphenols found in extra virgin olive oil may also reduce your risk of cancer. Here are some tips for using olive oil.

Tomatoes

Red ripe tomatoes offer potassium, vitamin C, vitamin A and lycopene, a powerful antioxidant that has been associated with a lower risk of cancer. You can choose tiny bite-sized cherry tomatoes up to large beef-steak tomatoes -- all of them are good for you. Learn how tomatoes may lower cancer risk.

By Shereen Jegtvig,

Nutrient Density

What Is Nutrient Density

How do you decide which foods you want to eat? Flavor? Texture? Convenience? Comfort? Many people choose the foods they eat based on immediate gratification, without much thought about the long-term effects of their selections. That often results in choosing foods that taste good, but are not good for you.

What about the nutritional value of the foods you eat? When you choose your foods, be sure to consider the nutrient density of the foods. Nutrient density refers to the amount of nutrients for the given volume of food. Nutrient-dense foods have lots of nutrients, generally with fewer calories. All those superfoods you've heard about are nutrient dense foods. Energy-dense foods have more calories for the volume of food and generally fewer nutrients.

How Nutrient Density Works

You are hungry and it is a few hours until dinner so you decide you want a snack. You can choose either an apple or a glazed donut. They are roughly the same size and either food works as a quick snack so you can get back to work. Which one do you choose?

Hopefully you chose the apple. Why? The apple has around 80 calories and lots of vitamins, fiber and phytochemicals that will keep you healthy. The fiber and water in the apple will fill your stomach and keep you satisfied until dinner.

The donut has calories. Lots of calories. In fact, the donut has more than 200 calories but it doesn't have many nutrients. There is only about one gram of fiber so it won't keep you feeling full either, so eating that glazed donut will frequently lead to eating a second one. The donut also has lots of unhealthy saturated fat and plenty of sugar. Sure it tastes good, but your body might pay quite a price for the immediate gratification.

You can also compare nutrient density using the amount of calories in the food rather than volume or portion size. Let's compare a cup of carrot slices to four saltine crackers. Both snacks have about 50 calories, but the carrots have many more nutrients for the same number of calories. The carrots are nutrient dense; the crackers are energy dense. This is important for people on weight-loss diets. Foods that are low in calories, but high in fiber and other vitamins, will keep you satisfied and healthy while you lose weight.

 Nutrient-Dense Superfoods

You can probably already see from the examples that brightly colored fruits and vegetables are big winners in nutrient density. That's one reason why so many fruits and vegetables qualify as superfoods, or foods that are rich in nutrients and other compounds that have healthy benefits such as fiber, phytochemicals and essential fatty acids. The superfood fruits and vegetables include carrots, tomatoes, broccoli, kale, spinach, berries, apples, cherries, pomegranate and oranges.

Other nutrient-dense superfoods include salmon, tuna, trout, low-fat dairy products, oatmeal and whole grains, soy, dry beans sand even some fortified foods. On the other hand, energy-dense, nutrient-poor foods include things that are high in sugar and fat such as refined white breads, pasta, pastries, processed lunch meats and cheeses, ice cream, candy, soda, potato chips and corn chips. In other words, junk food.

Choosing nutrient-dense superfoods at the grocery store is pretty easy if you stay along the edges of the store, where the produce, fresh lean meats, low-fat dairy and fresh bakery goods are found. These fresh foods may be more expensive than the energy-dense packaged foods, but you buy more nutrition for that price. Of course, most shoppers choose some packaged foods for convenience, but you can still make smart choices with those products -- just read the labels.

You can easily find the Nutrition Facts labels on the backs or sides of the packages. Look at the serving sizes, note the number of calories per serving and look at the amount of fiber, vitamins, calcium and iron. The packaged food that has the better combination of lower calories, higher nutrients and less sodium is the winner.

Nutrient-Dense Meals

You can prepare nutrient-dense meals by choosing nutrient-dense superfoods and ingredients for your dishes. A nutrient-dense meal should have one serving of a healthy protein source such as legumes, fish, poultry or low-fat meat. One serving is typically about the size of a pack of playing cards. The rest of the meal should be made up of healthy side dishes. Vegetables are always good, even with a little bit of cheese or sauce. Whole-grain pastas, brown rice and wild rice are good choices as well. A green salad with lots of vegetables can make a nice nutrient-dense superfoods side dish or can be a great meal on its own. Clear soups with lots of vegetables are nutrient-dense compared to cream soups which have more calories and are more energy dense.

Would I Ever Choose Foods That Are Energy-Dense?

People who are underweight need some energy-dense foods to make sure they are getting enough calories to gain weight. Healthy energy dense foods include peanut butter, dried fruits, starchy vegetables and cheese.

Why Should I Think About Nutrient Density?

Eating nutrient-dense food will ensure you are getting all the nutrition you need. A nutrient-dense diet won't leave you feeling hungry so maintaining your weight is much easier. Choosing nutrient dense foods can become second nature. Once you understand which foods are more nutrient dense, the rest is easy. Just remember that the foods you eat can affect your health in a big way. To be healthy or unhealthy? The choice is yours.

By Shereen Jegtvig,

Superfoods

Definition: Foods that appear to offer additional health benefits beyond simple nutrition. There really isn't one standard definition for superfoods, but they usually are some combination of the following:

• Low in calories.
• Contain substantial amounts of omega-3 fatty acids or monounsaturated fatty acids.
• High in fiber.
• Contain phytochemicals that have been found to have the potential to prevent disease in laboratory or clinical research.
• Rich in vitamins and minerals.
• Low in unhealthy substances such as saturated fats, trans-fats or refined sugars. 

For example, salmon can be considered a superfood because it contains large amounts of omega-3 fatty acids and is low in saturated fat and calories. Many fruits and vegetables are considered superfoods because they are high in fiber and phytochemicals and usually low in 

Also Known As: super foods

By Shereen Jegtvig,

Healthy Eating on the Road

Typical freeway fare includes fast food, microwave-ready service station options, bags of chips, and lots of sodas. These foods are almost always full of bad fats, lots of calories, and not much valuable nutrition. Plus, eating junk food for a couple of days can leave you feeling fatigued and crabby, and give you a stomach ache.

With a little bit of effort and willpower, you can navigate your way around the junk food and maintain your healthy diet while on a long road trip. You’ll feel healthier, more alert, and have more fun.

Breakfast

You may be eating breakfast at a restaurant, a hotel continental breakfast bar, or even the food aisle of a gas station. Avoid excess sugar. High carbohydrate meals may improve your mood for a short time, but lots of sugar can also make you sleepy. That's not good if you are the driver.

Healthy eating at a restaurant:

• Choose an omelet filled with vegetables and order a side of whole-wheat toast instead of a stack of pancakes and syrup.
• A bowl of oatmeal with fresh fruit is very filling and good for you.
• If you want something sweet, choose a bran muffin, which is a good source of fiber. Or opt for whole-grain toast with just a little jam or jelly. 

At the hotel continental breakfast bar:

• Choose a whole grain cereal with low-fat milk.
• Fresh fruit gives you vitamins and fiber.
• Yogurt or hard-boiled eggs are good sources of protein.
• Avoid sugary muffins, sweet-rolls, and pre-sweetened cereal. 

At the service station:

• Look for single-serving whole grain breakfast cereals and low-fat milk.
• Protein bars can make a good breakfast food substitute, but watch out for extra sugar and calories--read the labels.
• As a last resort, choose a hot breakfast sandwich or small breakfast burrito over donuts and sweet-rolls. 

Fast food restaurants:

• Most breakfast choices have lots of calories and saturated fats, but breakfast burritos may have less than other selections.
• Fruit and yogurt parfaits will give you some calcium and protein without too much saturated fat.
• Drink low-fat milk or 100 percent juice instead of sodas and orange-flavored soft drinks. 

If you are the driver, you probably should not be snacking since eating can be a big distraction. Snacks to keep your passengers happy should be low in saturated fats, low in sugar and nutritious. Take a cooler with ice packs to keep your snacks and beverages cold. 

When you stop for gas and restroom breaks, find a local grocery store which will have a better selection than the gas station.

Eat healthy snacks in the car:

• Load up on fresh-cut vegetables and fruit. Bring along a small cooler with ice packs to keep your snacks fresh.
• Bring plenty of water. It will keep you hydrated and, if you spill it, won’t stain the upholstery like sodas.
• Individually wrapped portions of string cheese or vegetarian cheese alternatives can be kept in the cooler with the fruit and vegetables. They are a great source of calcium and protein.
• Bring baked whole grain crackers along on your trip. This is good for added fiber and nutrients.
• Don’t overindulge in greasy chips. There are baked varieties that have a lot less unhealthy fats. You need to watch how much you eat of those too, however, since they don’t offer much in the way of nutrition.
• You can also pack sandwiches made with whole grain bread and peanut butter or lean meats. Keep these in the cooler, too.
• Nuts such as almonds, cashews, and walnuts contain polyunsaturated fats and are easy to take on a trip in either individual bags or larger containers. 

Lunch and Dinner

Lunch and dinner on the road usually means going to a restaurant. Don’t spend too much time at fast food restaurants; instead opt for full-service restaurants that offer more choices.

Healthy eating in restaurants:

• Order a soup or a salad to eat with your main course. Soups and salads are generally healthy and start to fill you up so that you eat less of the more calorie-dense main meal.
• Skip the entrée altogether. Soup and salad might be enough for a healthy meal.
• Split a meal with your dining partner. Most restaurants serve huge portions, so there is usually enough food to share. This saves calories and money. Besides, sharing eliminates the temptation to take leftovers back on the road, where they can't be properly stored.
• Select foods that are prepared with healthier, low-fat methods. Baked chicken is healthy, but fried chicken has too much fat.
• Eat the vegetables. Most entrées come with at least one vegetable. If not, be sure to order a vegetable side dish.
• Skip dessert, or choose some fruit. A full meal that ends with a sugary dessert may make you feel sleepy. That might be fine if you are passenger, but a bad idea if you are the driver. 

At fast food restaurants:

• Find sandwich shops like Subway or Quiznos that let you select your sandwich ingredients. Choose whole grain breads, lean meats, and lots of vegetables.
• Many fast food restaurants offer salads, but you need to be careful when you select one. Some of those salads are very high in fat, especially taco salads or those topped with fried chicken strips.
• Don’t super-size your meal. It sounds like a great deal, but you will eat way too much calories, fat, and sodium.
• Order sandwiches made with grilled chicken rather than fried chicken. 

At the Hotel

If your trip requires a hotel stay, you might get a bit hungry after a long day of travel. If going to a restaurant is not an option, you should still find healthy foods.

Eating at the hotel:

• Find a local grocery store and buy healthy snack items such as fruit, nuts, or healthy choices from a salad bar or deli section. If your hotel has a microwave, you can find healthier frozen dinners or soup.
• If your only choice for a snack is the hotel vending machine, skip the candy and chips and look for nuts or microwave popcorn.
• Some restaurants will deliver food to your hotel room and may have some healthy menu items available. If you go for a pizza delivery, don’t order extra cheese or meats high in saturated fat. Choose lots of vegetable and mushrooms. Order a side salad too. 

Follow these easy tips for better nutrition on the road, and have a safe and healthy road trip.

By Shereen Jegtvig,

How to Stock an Emergency Food Pantry

Hurricanes, tornadoes, floods, major earthquakes and extreme blizzards could leave you trapped without electricity for a period of time. If the area in which you live is prone to any of these types of devastation, you should keep an emergency food pantry stocked with foods to keep you healthy until the disaster has passed.

Emergency Food Pantry List

We all need protein, carbohydrates and fats to keep up our energy, so be sure to store nonperishable foods that will meet these requirements:

• Dried meats. Beef jerky or beef sticks are good sources of long-storing protein.
• Canned fish and meat. Canned tuna is an excellent source of protein and omega-3 fatty acids. Canned ham and sandwich spreads can be eaten with crackers. Canned beans are an excellent source of vegetarian nutrition. 
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• Canned fruits. Peaches, pears, berries and applesauce are good sources of vitamin C and other nutrients. 
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• Canned vegetables. Vegetables, such as beans, peas, carrots and so on are important.
• Dried fruits. Dried fruits, such as raisins, are another way to get the nutrition of fruit in your emergency food pantry. 
•  
• Whole grain crackers. These are good replacements for bread.
• Nuts. Almonds, walnuts, cashews and pecans have protein, fiber and healthful fats.
• Granola bars. These are good for sweet treats. 
•  
• Dry cereals. They are fortified with extra vitamins and minerals and can be eaten dry.
• Juice boxes. Single-serving-sized juice that doesn't need to be refrigerated is helpful. Make sure to choose 100% fruit juices. 
•  
• Electrolyte drinks. Drinks, such as Gatorade or Powerade, are a good addition to your emergency food pantry. 
•  
• Water. In case your regular water supply becomes contaminated, store several bottles of water in your emergency pantry. 
•  
• Multivitamins. A bottle of multivitamins can help supply any missing nutrients.
• Can opener. You need to have a can opener or church key opener that stays in your emergency food pantry. 
•  
• Large containers. Keep bags, backpacks or other large containers close by. In the event you have to get out of your house in a hurry, you do not want to have to hunt for a bag to carry your food.
• Stove. A camping stove or small grill may be used in a safe area to heat foods.

More Emergency Food Pantry Tips

• Buy single-serving sizes whenever possible, because you can't depend on refrigeration after the containers have been opened. 
•  
• Make sure to periodically check the foods in your emergency food pantry, so that you don't keep foods that have passed their expiration dates. 
•  
• If you live in the northern latitudes, pack a separate emergency food container and keep it in your car. Choose nuts, crackers, dried beef, dried fruit and a container to melt snow for water. 
•  
• Keep flashlights, fresh batteries, candles, matches, blankets, first aid kits and any other emergency supplies you may need. 

By Shereen Jegtvig,

How Much do You Know about Food Safety?

Need an explanation? 


Your hands may have germs on them from using the toilet, changing a baby’s diaper, sneezing, shaking hands with someone else that is sick, or for many other reasons. These germs can be spread from your hands to the food, then from the food to the people who eat the food. Always wash your hands before handling or preparing food. 

Always wash your hands before handling and serving food. 

By Shereen Jegtvig,

Proper Egg Safety

According to the American Egg Board, eggs are found in most homes in the United States. Eggs are popular, especially for breakfast, and for use as an ingredient in many recipes and processed foods. Eggs can be a healthy part of a balanced diet; however you need to be careful -- especially with raw eggs -- to prevent foodborne illness due to bacterial growth.

Eggs and Salmonellosis

Some raw eggs carry bacteria that can cause a nasty digestive tract infection called salmonellosis. Symptoms include fever, diarrhea and abdominal cramps and can appear anywhere from 12 hours to three days after eating contaminated eggs. Most people recover without any problems, but infants, the elderly and those with impaired immune systems may become very sick because the infection can spread from the digestive tract to the blood stream and my even cause death.

You can't tell which eggs are contaminated with salmonella by looking at them or smelling them, so you need to treat all raw eggs like potential carriers and follow proper food safety practices. The US Food and Drug Administration requires cartons of raw eggs that aren't treated to kill the salmonella to carry the following statement:

Safe Handling Instructions: To prevent illness from bacteria: keep eggs refrigerated, cook eggs until yolks are firm, and cook foods containing eggs thoroughly.

Preventing foodborne illness from eggs begins at the grocery store and continues in your own kitchen - before, during and after meals.

Safe Handling of Eggs and Egg Products 

Choose raw eggs that are refrigerated, never buy eggs that are being sold at roadside stands or farmers markets unless they are being sold in refrigerated cases at a temperature below 40 degrees Fahrenheit. Open the carton to be sure the eggs are clean and the shells are not cracked. Egg products sold in liquefied, dried or frozen form must be pasteurized to kill the salmonella (look on the label), but remember that frozen and liquid egg products should be handled as raw food.

Raw eggs must be kept refrigerated until you cook them or use them in recipes. Keep them in their cartoons to reduce the chance of accidental breakage. Raw eggs can be stored safely in the refrigerator for up to three weeks and liquid egg products should be kept in the refrigerator (look for a Use By date). Dry egg products can be kept at room temperature in a sealed container until it's opened, then they should be refrigerated. Once dry egg products are mixed with liquid they should be used or refrigerated within one hour.

When it's time to cook your eggs, be sure all cooking surfaces, equipment, utensils and your hands are clean. Keep raw eggs away from cooked or ready-to-serve foods to prevent cross-contamination. And don't lick spoons or eat raw dough or batter made with raw eggs. Cook eggs until both whites and yolks are firm. Bake quiches, casseroles and other egg dishes to an internal temperature of 160 degrees Fahrenheit. If your recipes call for raw or undercooked eggs as part of the final product, be sure to choose eggs that have been treated to kill salmonella or use pasteurized egg products.

Once your eggs are cooked, you need to follow typical food safety procedures and either keep them hot until served (above 140 degrees Fahrenheit) or stored in cold temperatures (below 40 degrees Fahrenheit. After your meal is finished, refrigerate cooked eggs and egg dish leftovers right away. They can be kept refrigerated safely for three or four days. If you're packing a lunch with an egg salad sandwich or hard boiled eggs, you'll need to pack them with freezer packs or keep refrigerated until lunch time. Frozen eggs and egg products can be kept at 0 degrees Fahrenheit for up to one year. Thaw frozen egg products safely in the refrigerator, not at room temperature.

By Shereen Jegtvig,