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Tips for Eating Well

Eat plenty of fruit - To get the benefit of the natural fiber in fruits, you should eat fruit whole rather than as juices.

Eat plenty of vegetables - Eat a variety of colors and types of vegetables every day.

Eat plenty of whole grains - At least half of the cereals, breads, crackers, and pastas you eat should be made from whole grains.

Choose low fat or fat free milk - These provide calcium and vitamin D to help keep your bones strong.

Choose lean meats - Lean cuts of meat and poultry have less fat and fewer calories but are still good sources of protein.

Try other sources of protein - Try replacing meats and poultry with fish, beans, or tofu.




Source and Article: tuftsmedicarepreferred.com
HEALING THROUGH NUTRITION

Good nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work its best. Plan your meals and snacks to include nutrient-dense foods that are also low in calories.

Diet can directly affect cancer risk. Some foods, such as processed
and red meat and salt-preserved foods, can increase the risk of
developing cancer. While others, such as fruits, vegetables and foods
high in fibre, can reduce the risk of cancer.

Fruit and vegetables are rich in fibre, vitamins, minerals, antioxidants and phytochemicals, which help to protect your body against cancer. It is most likely the combination of these nutrients found in whole foods help to reduce the risk of certain cancers rather than one anti-cancer component.



Source and Articles: cancercouncil.com/au & cancerresearchuk.org
CANCER PREVENTION FOODS
Walnuts

Walnuts will help you reduce your risk of breast cancer in two ways. For starters, this heart-shaped nut contains a vitamin called gamma tocopherol that stops the activation of Akt—an enzyme that is essential for cancer cell survival—without harming healthy cells. Walnuts also contain cholesterol-like molecules called phytosterols that can help regulate estrogen levels in men and women and even slow the growth of breast cancer cells by blocking estrogen receptors. Animal research published in the journal Nutrition and Cancer found that when mice were given the human equivalent of two ounces of walnuts every day for a month, the growth rate of tumors in the walnut-eating mice was half that of the animals who weren’t able to crunch on the nuts.
Brocolli

Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that may have potent anticancer properties. One test-tube study showed that sulforaphane reduced the size and number of breast cancer cells by up to 75% . Similarly, an animal study found that treating mice with sulforaphane helped kill off prostate cancer cells and reduced tumor volume by more than 50%. Some studies have also found that a higher intake of cruciferous vegetables like broccoli may be linked to a lower risk of colorectal cancer. One analysis of 35 studies showed that eating more cruciferous vegetables was associated with a lower risk of colorectal and colon cancer.
Carrots

Several studies have found that eating more carrots is linked to a decreased risk of certain types of cancer.
For example, an analysis looked at the results of five studies and concluded that eating carrots may reduce the risk of stomach cancer by up to 26%. Another study found that a higher intake of carrots was associated with 18% lower odds of developing prostate cancer. One study analyzed the diets of 1,266 participants with and without lung cancer. It found that current smokers who did not eat carrots were three times as likely to develop lung cancer, compared to those who ate carrots more than once per week.
Berries

Berries are high in anthocyanins, plant pigments that have antioxidant properties and may be associated with a reduced risk of cancer. In one human study, 25 people with colorectal cancer were treated with bilberry extract for seven days, which was found to reduce the growth of cancer cells by 7% . Another small study gave freeze-dried black raspberries to patients with oral cancer and showed that it decreased levels of certain markers associated with cancer progression. One animal study found that giving rats freeze-dried black raspberries reduced esophageal tumor incidence by up to 54% and decreased the number of tumors by up to 62% . Similarly, another animal study showed that giving rats a berry extract was found to inhibit several biomarkers of cancer. Based on these findings, including a serving or two of berries in your diet each day may help inhibit the development of cancer.
Olive Oil

Olive oil is loaded with health benefits, so it’s no wonder it’s one of the staples of the Mediterranean diet.
Several studies have even found that a higher intake of olive oil may help protect against cancer.
One massive review made up of 19 studies showed that people who consumed the greatest amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system than those with the lowest intake. Another study looked at the cancer rates in 28 countries around the world and found that areas with a higher intake of olive oil had decreased rates of colorectal cancer.
Source and Articles By: healthline.com and it's referenced studies

Wheat Grass Superfood

Wheatgrass is packed with upwards of 100 essentials nutrients (the equivalent of about 2 pounds of greens per one “shot”). This fact alone is probably the main reason why the peoples of ancient Mesopotamians grew it so abundantly over 5,000 years ago. Its quickly-absorbed nutritional quotient (when juiced) was certainly the reason why health pioneer Ann Wigmore’s grandmother used it to heal her sickly granddaughter. Wigmore went on to found the Hippocrates Health Institute in Boston in the 1940’s – where wheatgrass became a major part of her Living Foods Lifestyle.
Of the dozens of nutrients that are packed into one humble little wheatgrass blade, several have proven to be beneficially for breast health. These include selenium, vitamin D, Vitamins B6 and B12, magnesium, manganese, potassium and zinc. It is also a natural source of calcium.

The biggest nutritional plus for consuming wheatgrass every day has to do with its high chlorophyll content. Chlorophyll is what gives plants their vibrant bright green color – and it helps to regulate many healing functions in the human body, including hormone balance, detoxification, blood clotting and wound healing. Chlorophyll is also a solid cancer-preventer for several reasons. First of all, it can help to clean and oxygenate the blood. Remember that cancer cells need anaerobic, oxygen-deprived conditions in order to grow. Secondly, according to many studies, the chlorophyll in wheatgrass helps to reduce inflammation in the body. A 2012 study published in the journal Inflammation found that chlorophyll reduced production of in vitro pro-inflammatory cytokines. Chronic, systemic inflammation is a strong precursor for cancer. Thirdly, and perhaps most importantly, chlorophyll is a powerful antioxidant and appears to protect against many dangerous carcinogens found in the environment and in food.


Source and Article: naturalhealth365.com