Question: Do you have any suggestions on healthy foods to eat during the holiday season?
A:
The holidays are in full swing and festive food is everywhere. Food is
an essential part of any celebration, and the holidays bring with them a
smorgasbord of options. While these foods are delicious to eat, some
have the added bonus of containing cancer-preventing nutrients. We often
think of holiday food as rich and fattening and perhaps not very good
for us. But you can find ways to eat healthy by adding more
“cancer-blocking” foods into festivities.
Many foods are sources
of antioxidants, phytonutrients, omega 3 fatty acids, fiber and other
nutrients known to help prevent cancer. Pumpkin can be a holiday staple
for many families, and for some, it may be one of the tastiest ways to
enhance the body’s own natural cancer fighting ability. Pumpkins are
packed with nutrients called carotenoids, which have been linked to the
prevention of colon, prostate, breast and lung cancer. Other examples
are sweet potatoes, carrots, and butternut and acorn squash.
Apples
are another food packed with cancer preventing properties, thanks to
the nutrient quercitin which protects DNA in the body’s cells from
damage that could lead to the development of cancer. To get the most
protection against cancer from apples, eat them with the skin on and not
combined with sugar and fats, like in a pie.
Snack on popcorn!
Did you know that popcorn is a whole grain and that wild or brown rice
are also whole grains? Use them for soups, stuffing or as a side dish.
A few suggestions:
Make
a dip out of smoked salmon; serve shrimp along with raw vegetables; and
don’t forget the cocktail sauce and salsa (tomatoes are an excellent
source of lycopene, vitamin C and potassium); serve cranberry relish or
sauce as a condiment or side dish; and use cranberry juice in the
holiday party punch.
The overall key to finding cancer-fighting
foods is to look for a rainbow of colors. Produce like pomegranates,
tomatoes, eggplant, grapes, cherries, and turnips that have brighter and
richer pigment, also have higher level of nutrients. Eating whole foods
typically provides greater health benefits than taking a dietary
supplement.
Also consider adding dried fruits and nuts to salads
or making dips made from legumes, such as hummus or black bean dip,
which are good sources of fiber and other phytonutrients. Make a snack
mix out of dried cranberries, almonds and dark chocolate bits. All nuts
are high in antioxidants, protein, fiber, healthy fats, vitamins and
minerals. When baking, use dark chocolate and walnuts. Dark chocolate,
my favorite, has more antioxidants (known as flavonols or phenols) than
milk chocolate. And don’t think you have to avoid sweets. Contrary to
popular belief, sugar doesn’t feed cancer, but it can contribute to
unwanted and unnecessary calories, so you may want to practice
moderation. One of the easiest and most effective ways to promote good
health and to help protect against cancer is with your diet. The
American Cancer Society estimates that one third of all American cancer
deaths may be diet-related.
I hope these suggestions got your
imaginations running. Remember, Marian Cancer Care provides, at no
charge, dietary counseling for cancer patients and services to our
Central Coast community. For more information, please call 219-4673.
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