Cancer Awareness Month Week 1

April is Cancer Awareness month. I know I have known many people who have been diagnosed with Cancer and although there is no cure, or no sure way of preventing it there are many steps we take to take care of ourselves and our family.

Each Monday in the month of April I will post different tips to help all of us.

Today is all about Nutrition here are some great ideas...Remember it takes 32 days to form a habit so there is no time like today to start!

Cancer Awareness Month
Week 1

NUTRITION

Recommendations from the American Cancer Society on Nutrition:

Eat a healthy diet with an emphasis on plant sources.

Choose foods and drinks in amounts that help achieve and maintain a healthy weight.

Eat 5 or more servings of a variety of vegetables and fruits every day.

Choose whole grains over processed (refined) grains.

Limit intake of processed and red meats.

If you drink alcoholic beverages, limit your intake.

Servings:
Fruit servings – one serving equals:
i. 1 whole medium apple, banana or orange

ii. ½ cup chopped, cooked or canned fruit
iii. ¾ cup 100% fruit juice
Vegetable servings – one serving equals:
i. 1 cup raw, leafy vegetable
ii. ½ cup cooked or raw vegetables, chopped
iii. ¾ cup 100% vegetable juice
Grains servings – one serving equals:
i. 1 slice of bread
ii. 1 ounce ready-to-eat cereal
iii. ½ cup cooked cereal, rice or pasta
Beans and nuts servings – one serving equals:
i. ½ cup cooked dry beans
ii. 2 tablespoons peanut butter
iii. 1/3 cup nuts
Dairy foods and eggs
i. 1 cup milk or yogurt
ii. 1 ½ oz natural cheese
iii. 2 oz processed cheese
iv. 1 egg
Meats, poultry, fish
i. 2 – 3 oz cooked lean meat, poultry, fish