Diet can help fight cancer

Relay For Life of Elmore County and The American Cancer Society want you to know it's easy to add fruits and vegetables to your diet. Eating lots of fruits and vegetables can help reduce your cancer risk.

That's one reason the American Cancer Society recommends eating at least 2 1/2 cups of these foods every day. These foods contain important vitamins, minerals, phytochemicals and antioxidants and they're usually low in calories.

In general, those with the most color -- dark green, red, yellow and orange have the most nutrients. Try to work in a variety of fruits and vegetables every day. Trying to visualize a half cup? A half cup of vegetables or fruit is about half the size of a baseball.

Of course, the best way to know for sure is to use a measuring cup. Eating at least 2 1/2 cups of vegetables and fruits each day may not be that hard to do when you add these up during your day.

For breakfast, if you usually have cereal, slice a medium or half a large banana on top. Your morning juice counts, too. Try low-sodium, unsweetened 100 percent juice fruit juice or vegetable juice. Remember that four ounces is a half cup.

For an alternative to cereal, pour half a cup of frozen berries into a cup of plain low-fat yogurt. Slice a banana on top or eat it on the run. With more than one cup taken care of at breakfast, you are on your way to 2 1/2 cups.

Mid-morning snack time is a great time to work in more fruits or vegetables. A single-serving container of applesauce, five or six baby carrots or a small orange will add another half cup. It's only the middle of your morning, and you're more than half way to having your recommended amount of fruit and veggies.

When you need a quick lunch, try a pita sandwich or wrap loaded with vegetables or a cup of hearty vegetable soup. Either of these gives you at least half a cup-come will give you a whole cup.

Add a small side salad with low-fat dressing and your count just jumped to more than two cups for the day so far.

If you only have a few minutes, dinner veggies are easy. Heat canned or frozen veggies (without added salt or sauces) in the microwave for a quick side dish.

Microwave a sweet potato and add a teaspoon of butter, a splash of apple juice or squeeze of lemon and a light sprinkling of cinnamon and brown sugar. Any one of these will add another cup-size vegetable serving to your day, and now you're getting more than the minimum recommendation.

Here are some other tips.

At each meal, fill at least half your plate with fruits and vegetables. Enjoy a half cup (four ounces) of 100 percent fruit or vegetable juice once or twice a day.

Mix with club soda or unsweetened seltzer water if you like fizz. Layer lettuce, tomatoes, beans, onions and other vegetables on sandwiches and wraps. Add tomato sauce and extra vegetable to pastas and vegetable soups.

Choose a vegetarian dish when eating out. Challenge yourself to try new vegetables from the produce aisle, frozen foods sections or your local farmer's market. Keep a bowl full of fresh veggies and fruits on your kitchen counter for quick snacking.

For more information on what you can do to reduce your chance of getting cancer, go online to www.cancer.org/healthy/eathealthygetactive/eathealthy/add-fruits-and-veggies-to-.... If you or someone you know has questions and want answers, call the American Cancer Society's 24-hour call line at 1-800-227-2345 or cancer.org.

If you are a cancer patient being treated at a Cancer Center, ask for the American Cancer Society Navigator. They will help you access programs that may help you in your journey.

If you are interested in joining your Elmore County friends and neighbors in the fight against cancer and raising money for the American Cancer Society programs and research, go online to elmorerelay.org or call 580-2153.

-- Jan Landon

Editor's note: This year's Relay for Life is scheduled for June 6 in Carl Miller Park. A planning meeting for the upcoming event begins at 6:30 p.m. today, April 1 at the Mountain Home Police Department.