Eat
Fruits & Vegetables Diet - Prevent Cancer and Stay Healthy -
Selections for Breakfast, Post-Breakfast Snack, Lunch and Dinner
(January 20th, 2009)
 It
is said that good diet & gardening can reduce your risk of developing
lung cancer by 40 - 46%! In this article, we explain how to set
up your diet so as to maximize the number of fruits and vegetables
you consume in any given day. The American Cancer Society suggests
that you eat 5 servings of these foods every day. Here is a sample
menu to incorporate to your diet each day without taking on extra
expenses.
Note: Incorporating servings of fruits & vegetables to your
diet is a lot easier than you think, because you can consume them
in very small quantities. Eating 1 banana a day and having some
extra broccoli together with that rice for lunch adds up to 2 servings
of fruits & vegetables already. Eating tomatoes and peas together
with your Kraft dinner makes it 4. You know what I'm saying??
Did you know that strawberries have a substance
called quercetin in them that helps destroy human cancer cells?
Quercetin is a phytonutrient that influences the body's immune system
to destroy cancer cells. This process is known as "apoptosis"
and is very important in order for the body to be able to eliminate
damaged cancerous cells and replace them with new cells. In a recent
clinical trial study using 18 different compounds, Quercetin was
found as the #1 destroyer of cancerous human cells because it dramatically
reduces the lifespan of damaged cancerous cells that reside in the
lungs. It also expedites the replacement of these damaged cells
with new fresh and healthy human cells.
Breakfast: For breakfast,
doctors suggest having cereals such as Kraft Alpha Bits, Honeycomb,
Shreddies cereal, Cheerios, etc. On top of that, have a banana (medium
to large size) as well as orange or mango juice. Make sure the juice
you have is 100% fruit juice of about 4 ounces.
 Post-Breakfast
Snack: A few hours after breakfast, you might feel
hungry again. It is usually best to add another fruit or vegetable
as your post breakfast snack. Have 4-5 small carrots or a small
bown of applesauce. At this point, you would have consumed 3 servings
of fruits and vegetables in your day. You had 2 at breakfast (the
cereal and the mango/orance juice), and 1 here.
Lunch: If you are
like me and work in the office the whole day, the best lunch to
have is a wrapped pita bread loaded with tons of vegetables and/or
a cup of vegetable soup. Either of these will add 1 more healthy
serving to your diet. If you want to total up your servings to 5
by lunch time, add a small green salad plate to your lunch.
Dinner: Apart from
eating your regular dinner (pasta or meat, etc), it is smart to
add heated peas or cauliflower on the side. Or you could have a
small dish of potato with little butter, 1 slice of lemon and light
sprinklings of cinnamon or brown sugar.
Dessert: During late night or just before you
go to bed, have some dessert consisting of peaches, berries or fruits
that contain low fat yoghurt.
Useful Resources
>>>> The
Nutrition Source - Vegetables and Fruits : Get Plenty Every Day
(Harvard School of Public Health) - www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-full-story/index.html#cancer
>>>> Fruits
& Veggies More Matters - www.fruitsandveggiesmorematters.org
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