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Healthy Living for Cancer Prevention

Nutrition

after 50Tips and Recipes

AMERICAN INSTITUTE for

CANCER RESEARCH




CANCER RESEARCH

Our Vision Te American Institute or Cancer Research (AICR)helps people make choices that reduce their chances o developing cancer.

Our Heritage We were the first cancer charity:

To create awareness of the relationship between

diet and cancer risk

To focus funding on research into diet and can-

cer prevention

To consolidate and interpret global research to

create a practical message on cancer prevention

Our Mission oday AICR continues:

Funding research on the relationship of

nutrition, physical activity and weight

management to cancer risk

Interpreting the accumulated scientific

literature in the field

Educating people about choices they can make

to reduce the chances of developing cancer

AICR is part o the World Cancer Research Fund

global network, which consists o the ollowing chari-table organizations: Te American Institute or Can-cer Research (AICR); World Cancer Research Fund(WCRF UK); World Cancer Research Fund Neth-erlands (WCRF NL); World Cancer Research FundHong Kong (WCRF HK); World Cancer Research

Fund France (WCRF FR); and the umbrella associa-tion, the World Cancer Research Fund International(WCRF International).



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Contents Page

Introduction 3

Prevention Is Possible 3

How to Stay Healthy 4

Focus on Plant-Based Foods 5

Go Easy on Red Meat and Fats 7

Keep Weight in Check 8

Get Active 9

Flavor Your Foods Healthfully 10

Choose Moderation When Drinking Alcohol 12

Supplement Your Diet Wisely 12

Store and Prepare Food Safely 14

Eliminate Tobacco 16

Common Age-Related Health Questions 17

Menu Planning Made Easy 22

Recipes 24

Additional Resources 33

About AICR 36




CANCER RESEARCH

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AICR’s Recommendations for Cancer Prevention have

been simplified into three guidelines, which explain

how the choices you make about food, physical activ-ity and weight management can reduce your chances

of developing cancer.

AICR Guidelines for Cancer Prevention

Choose mostly plant foods, limit red meat andavoid processed meat.

Be physically active every day in any way for30 minutes or more.

Aim to be a healthy weight throughout life.

And always remember –

do not smoke or chew tobacco.

AICR is part of the WCRF global network.



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Introduction

urning 50, 60, 70 or even 80 isn’t what it used to

be. Americans are living longer and enjoying liemore than ever. One desire we all share is to eelgood and stay healthy. Tis brochure can show

you how good nutrition and a healthy liestyle canadd vitality to your years and help you reduce the

risk o cancer and other diseases. It is written orpeople age 50 and over. It also contains plenty o general inormation and practical strategies orthose o any age who would like to lower their risk or chronic illness and eel their best.

Prevention Is Possible Te inormation in this brochure is based on rec-ommendations set orth in the expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective , pub-

lished by the American Insti-tute or Cancer Research.

Te report was written by an expert panel o scien-tists who reviewed all the

available evidence on diet,physical activity and weightmanagement in relation tocancer prevention. Tey concluded that i everyoneate a healthy diet, was physically active every day andmaintained a healthy weight, there would be approx-imately one-third ewer cancer cases worldwide.

Te expert report contains an important messageor all o us: It’s never too late to make changes thatcan reduce your chances o developing cancer. Te

recommended changes can be ound on page 39 andgrouped into three guidelines:

AICR Guidelines or Cancer Prevention

• Choosemostlyplantfoods,limitredmeatand avoid processed meat.

• Bephysicallyactiveeverydayinanywayfor 30 minutes or more.

• Aimtobeahealthyweightthroughoutlife.

And always remember – do not smoke or chew tobacco.

P r ev e

n t i onI s P o s

s i b l e



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You have the power to improve your health andreduce your risk or cancer and other diseases, likeheart disease, type 2 diabetes and osteoporosis. I

you already suer rom these diseases, or even romcancer, you can help lessen their hold on your health.It’s oten a matter o the choices you make.

How to Stay Healthy

When it comes to yourcancer risk and overallhealth, the oods youchoose have a majorimpact. Tere is stillmuch to learn aboutnutrition and aging,but scientists arecontinually discoveringnew inormation.

Studies show that certain

phytochemicals (substances ound in plant oods)can help prevent cell damage that, over time, canlead to cancer. Tese phytochemicals along with

vitamins and minerals are also important or bonehealth, heart health and brain health.

Te best way to get a healthy dose o these phyto-chemicals is to include plenty o vegetables, ruits,

whole grains and beans in your diet. Ten add amoderate amount o sh, poultry and lean meat orlow-at dairy to your meals.

In addition, research shows that it’s never too late toreap the benefits o physical activity. Tat’s true evenor people in their 80s and 90s, who can increasestrength and independence with strength trainingand balance exercises.

Byadoptingsensibledietaryandphysicalactivityhabits, you can enjoy the rewards o a longer, health-ier lie. ake it one step at a time. Seek out support,build on your successes and enjoy the benefits you’llreceive rom doing positive things or your health.

Tese two steps alone will help reduce your can-cer risk. ogether they also help you to maintain ahealthy weight – perhaps the most important actorin cancer prevention.

H o w t o S t a y H

e a l t h y



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F o c u s

onP l an t - B a

s e d F o o d s

Focus on Plant-Based FoodsI you grew up with a “meat and potatoes” diet, eat-

ing more plant-based oods may be a new idea. Weknow that by choosing to eat more oods that comerom plants and ewer that come rom animals, wecan benefit in many ways. Research shows this way o eating can help prevent cancer and heart disease,maintain a healthy weight and promote good diges-

tion.

• Fill at least 2 ⁄ 3 or more of your plate withvegetables, fruits, whole grains and beans and1 ⁄ 3 or less with fish, poultry or lean meat.

• Try adapting favorite recipes to include larger amounts of plant-based foods and smalleramounts of meat or poultry.

• Try healthy new recipes from the newspaper, cooking magazines, television cookingprograms or Internet websites, such aswww.aicr.org.

• You might even want to take a healthy cooking class to taste and learn to prepare a variety of plant-based dishes.

When it comes to vegetables, ruits and beans, eata variety and in abundance. Fruits and vegetablescontain hundreds o antioxidants and other phyto-chemicals that may work together to prevent cancer.Phytochemicals, literally “plant chemicals,” are ound

in all plants. Some phytochemicals can deactivatecell-damaging molecules in the body and thereby slow cancer development.

Try these ideas or ftting in more plant oods:

•Make breakfast count. In addition to your cereal

or toast, start the day with a glass o 100 percentruit juice and mixed berries stirred into low-at ornonat yogurt. Or combine juice, ruit and sot touin a blender or a quick, healthy breakast shake.Sauté some vegetables with your omelet.

• Pack a fruit or veggie snack or a day’s outing.Bringalongdriedfruits,likeapples,apricots,prunesor raisins. Stash a snack-size can o peaches or pearspacked in ruit juice (and a plastic spoon) in yourbag.



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• Add vegetables to your everyday meals. You couldput carrots, peppers, broccoli, sliced mushrooms andzucchini in your pasta sauce. op a baked potato

with salsa. Load your pizza with vegetables liketomatoes, onions, green peppers, broccoli and spin-ach; ask or hal the cheese or none

• Choose fruit for dessert. op low-at rozen yogurt or sorbet with sliced strawberries. Slice ripe

peaches onto graham crackers. Have a baked applesprinkled with cinnamon.

• Look beyond the usual. ry dierent varieties o melons, mushrooms or

greens. Make a ruitsalad with mango,papaya, kiwi or otherruits that are new to you. Create a new

vegetable salad with

Belgianendive,radic-chio, cherry tomatoes and

yellow bell peppers.

• Buy frozen and canned vegetables and ruits. Fro-zen veggies and ruits contain similar nutrient levels

to resh produce. “No-salt-added” canned productscan also be a very nutritious choice. Rinse canned

veggies to wash o excess sodium and choose ruitcanned in its own juice.

• Take steps for easy digestion.

Tenderize vegetables.Blanchbroccoli,cauliower,cabbage, pea pods and carrots by placing them inboiling water or 1 minute, draining, then plunginginto a bowl o ice water or 5 seconds and drainingto cool.

Soak dry beans beore cooking, discard the soaking water and place in resh water to cook. For cannedbeans, drain and rinse well.

Increase the plant foods in your diet gradually. Give your body a chance to adjust to the additional ber

and drink plenty o water throughout the day.You may want to take a gas-reducing product. Teenzymealpha-galactosidase(i.e.,Beano)canhelpiftaken beore you eat a lot o vegetables and beans.



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G oE a s y onR e d M

e a t an d F a t s

Go Easy on Red Meat and FatsI you eat red meat, try to limit the amount to 18

ounces or less per week. Researchers have oundconvincing evidence that eating too much red meat(including bee, lamb and pork) and processed meat(such as ham, bacon, sausage, salami and bologna)can increase risk or colorectal cancer.

Te type o at ound mainly in animal products likemeat, milk, cheese, eggs, butter and lard is calledsaturated at. Tere are many health reasons to avoideating a diet high in animal at and high in saturatedat.

For one thing, at is high in calories. Excess atand calories can lead to weight gain, which itsel increases the risk o colorectal, endometrial, post-menopausal breast, pancreatic, kidney and esopha-geal cancers. Obesity also heightens risk or heartdisease, type 2 diabetes and high blood pressure.

Look or tips to control your weightin the next section.

Eating some healthy at is important orhealth – although

not all ats are thesame. Healthulats such as veg-etable oils, includ-ing olive or canola,are your best choicesbecause they are highin monounsaturated atand low in saturated at. Tey contain no cholesterol. Omega-3 atty acids, oundinshandaxseeds,arealsohealthyfats.

When choosing a spread, look or a sot tub marga-rine or spread that includes little saturated and notrans at. rans at acts like saturated at in the body.It may increase the risk o heart disease and otherdisease. Usually, the soter the spread, the less trans

at it will contain. Many saturated and trans at-reespreads are available now.

When baking mufns, quick breads, cakes or cook-ies, you can use unsweetened applesauce or hal the



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at. Make the at you do use a healthier kind – suchas “lite” olive oil (because its taste is best or baking,although it has the same amount o calories) or veg-

etable oil or sot spreads without trans at. ry usinglesssugar,aswell.Substitutewhole-wheatourfor whiteour.Andwhenyoujustmaketheregularrecipe, save the ood item or special occasions andsavor it in small portions. Choose healthier oils and

spreads to eat every day.Keep Weight in CheckCarrying around extra pounds can slow you down.It also aects your health, increasing your chances o developing heart disease, diabetes, high blood pres-

sure, joint problems and some cancers.

K e e

p W e i g h t i n

C h e c k

Did you know…? as you get older, your bodymay need fewer calories to maintain its weight?Certain foods have more calories ounce-for-ounce than other foods. For example, 3.5

ounces of milk chocolate have 520 calories, but3.5 ounces of fresh apple have 52 calories. Theapple is low in calorie density. If you eat mostlylow-calorie-dense foods like vegetables, fruitsand beans prepared and served in low-fat ways,

you’ll find it much easier to manage your weight.

Use these tips to help you reach a healthy weight:

•Set yourself up for success. Fill your ridge and cupboards

with mostly plant-based

oods. Keep nutritiousoods such as vegetables,ruits, whole grains andbeans where they are easy to find. Keep higher-calo-rie treats out o sight or,better yet, out o the house.

•Pay attention to portion sizes. Eatingtoo much o anything – even low-at or at-reeoods – can aect your weight. Find serving sizeinormation on the Nutrition Facts panel o a ood

label. Get out your measuring cups and see whatone portion looks like on your plate. Tis will give you an accurate idea o how much you are eating.



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•Go for nonstarchy vegetables. Use them toreplace some o the meat in mixed dishes likecasseroles, stir-ries and soups and in dishes that

are mostly pasta or potatoes.

•Cut down on fat. Fat is high in calories. ry lower-at versions o higher-at oods, such as

dressings,spreads,milkandcheese.Beaware, however, that low-at or at-ree products may

contain added sugar or flavor, so calorie levels may still be high. Read the nutrition labels o the oods

you choose. I you eat meat, make sure it’s lean.Discard the skin rom poultry. Sauté vegetables inminimal oil or use broth, water or cooking spray tocut at.

•Drink up. A glass o reduced-sodium tomato juiceor cup o broth-based soup beore your meal may help you eel less hungry when your entrée isserved. Also, all adults should aim or at least eightglasses o water or other nonalcoholic fluid daily.

• Enjoy what you eat. Eat slowly and savor every bite. Eating healthully can please not only yourpalate but also your eye with beautiul colors and

your sense o smell with delicious ragrances.

• Keep active to help burn calories and stay healthy. Te next section oers inspiration.

Get Active Why exercise? Physical activity at any age:

•burnscalories

•increasesyourenergylevel •helpsrelievestressanddepression •helpsyousleepbetter •improvesyourstrength,flexibilityandbalance;and

makes you eel better overall

Research shows that regular physical activity helpsprevent colon cancer and possibly post-menopausalbreastandendometrialcancers.Becausephysicalactivity can help to prevent weight gain, it may alsohelp protect against the increased cancer risk that’slinkedwithbeingoverweightorobese.Beingactive

also helps prevent heart disease, type 2 diabetes andosteoporosis.

Finding a way to be active is essential. Since people’sphysical abilities, health concerns, fitness goals,

G e t A

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interests and schedules are so diverse, it’s importantto find activities that you can do and enjoy. Forexample, i hiking is too dificult or inconvenient

or you, perhaps walking, swimming or stationary bicycling would be a better fit.

ry yoga or gentle stretching exercises to help youmaintain flexibility, prevent injury and relieve stress.

Adding some weight trainingto the exercise you do canhelp increase strength, speedup metabolism and may even ease arthritis pain.Exercising with a riend or

in a group can make your workout a social event that you look orward to each day.

Whatever you decide to do, whatis most important is that you stick with it. AICR

recommends aiming or 30 minutes o moderateactivity every day. As your tness improves, aim orat least 60 minutes o moderate activity or 30 min-utes o vigorous activity each day.

I exercise is new to you, start slowly. ry or a totalo 10, 15 or 20 minutes a day and work up romthere. You can divide it up throughout the day – 10minutes here and 10 minutes there – and still reapbenets. It is important to speak with your doc-tor beore starting an exercise program or beoreincreasing the intensity o your physical activity.

Flavor Your Foods HealthfullyAmericans consume more salt and high-sodiumoods than is good or our health. You may be sur-prised to hear that most o the sodium in the Ameri-can diet comes rom processed oods such as soups,

sauces, processed meats, rozen dinners, chips andcrackers. Foods with no “salty” taste at all may still behigh in sodium.

For some people, too much sodium may worsen highblood pressure and increase the risk o stroke. Dietshigh in salted oods and oods preserved in salt canincrease the risk or stomach cancer – although thiscancer is less common now in the United States.

F l a v o r Y o u r F o o d s H e a l t h f u l l y



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o cut down on salt, read ood labels and look orlow-sodium versions o your avorite processedoods. Also, think resh. Fresh oods have less

sodium than commercially canned or rozen oods. When you do buy canned ood, choose the reduced-sodium or no-salt versions.

Flavor your oods with an abundance o resh andragrant herbs, spices, salsas, chutneys and health-ul sauces. Experiment in the kitchen. Invite riendsover or a delicious, flavorul dinner. (See recipesbeginning on page 24.)

To give oods a boost:

• Vary the texture and temperature of foods at one meal. For instance, top smooth low-fatyogurt with crunchy cereal. Enjoy a cool fruitsalad following a hot and spicy Mexicanburrito.

• Use color to maximize eye appeal. Add redand yellow pepper strips to a mixed greensalad; sprinkle red paprika on white pota-toes; create a rainbow fruit salad with redand green grapes, honeydew and cantaloupechunks, strawberries and blueberries.

• Intensify the flavor. Use seasonings, spicesand herbs instead of salt and fat for flavor. Asan added bonus, herbs and spices containhealth-protective phytochemicals.

To start, use 3⁄4 teaspoon of fresh herbs (or1⁄4 teaspoon dried) per serving, until you geta feel for the amount that suits your taste.

Did you know…? the senses of taste and

smell decline with age? Medications can alsoaffect how food tastes. As the senses get duller,

food can start to lose its flavor and appeal.



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Choose Moderation When

Drinking Alcohol

You may have read that moderate amounts o alco-hol may help protect against heart disease. Drinkingalcohol, however, is a cause o cancers o the mouth,pharynx, larynx, esophagus, breast and (or men andprobably or women) colorectum.

While small amounts o alcohol may enhance theenjoyment o meals, drinking to excess can impair

judgment, which can lead to accidents and injury.Alcohol can also interere with the eectivenesso some medications. (See pages 13-14 or specific

alcohol and drug interactions.)It is important to weigh or yoursel the risks andbenefits o drinking alcohol. AICR recommendsavoiding alcohol or cancer prevention. I you decideto drink, limit alcoholic beverages to no more than

two drinks a day or men and one or women. (Onestandard dink equals 12 oz. regular beer, 5 ounceso wine, 1.5 ounces o 80-proo liquor or 1 ounce o 100-proo liquor.)

Supplement Your Diet WiselyAs your body ages, your nutritional needs change.Dietary supplements cannot replace a healthuldiet, but some people may have difculty meetingtheir nutrient needs through diet alone. People whoall into any o the ollowing groups should discuss

supplements with a health care practitioner:•Peopleoverage50

•PeopleatriskforlowvitaminDstatus(older adults, people with dark skin, people exposed toinsufcient sunlight)

•Vegetarianswhoconsumenoanimalfoodsatall (vegans)

•Peopleaectedbymedicalconditions(malabsorp- tion conditions, certain medications) that increasenutrient needs or limit ability to consume a

balanced diet

You can also learn more about supplements at www.nutrition.gov (click on “dietary supplements” link).

A l c o h o l a n d S u p p l e m e n t s



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Whether you decide to take a supplement or not, itis still important to eat a wide variety o vegetablesand ruits every day as part o a mostly plant-based

diet.Vegetablesandfruitscontainvitamins,miner-als, fiber and phytochemicals that help protect yourhealth and fight disease. While scientists are stilldiscovering and learning about all the protective sub-stances in vegetables and ruits, eating whole oods is

a sure way to get them.

Did you know…? food, alcohol and dietary

supplements may interact with drugs, changing

the effectiveness of the drug or the way nutri-

ents are absorbed in your body?

Keep your doctor and pharmacist inormed o allthe over-the-counter and prescription drugs youtake and any vitamin, mineral or herbal supplements

you are using. Ask about interactions between these

substances and ood or alcohol. ake medicationsonly as directed and adhere to any warnings oundon the label. I you’re unable to read the drug nameor understand the instructions on the label, ask orassistance or ask the pharmacist or a copy withlarger size type.

Here are some interactions between com-

mon drugs and oods that it is wise to be

aware o:

•Aspirinandibuprofenshouldbetakenwithmeals,

since these drugs can irritate the stomach.•Donottaketheantibiotictetracycline,orits

derivatives (except doxycycline), at the same timeas dairy oods or calcium supplements. Te calciumin these products can block the absorption o thedrug.

•VitaminKcanmakethebloodclotfaster,soif you’re on a blood-thinning medication, likeCoumadin (wararin), talk with your doctor abouthow much you can eat o the oods that are high inthe vitamin, such as kale, spinach and other greens,

parsley,broccoliandBrusselssprouts.Avoid alcohol i you use a blood-thinning medication.



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•Ifyouaretakinganantidepressantthatfunctionsas a monoamine oxidase inhibitor (MAOI) such asIsocarboxazid (Marplan), Phenelzine sulate(Nardil) or ranylcypromine (Parnate), it isimportant that you avoid oods high in tyramine.Eating aged cheeses, sausages like salami, herringand liver, or drinking red wine and beer could leadto a deadly rise in blood pressure. Ask your

doctor or a complete list o oods to avoid andabout the use o other alcoholic drinks.

•IfyouusegoutmedicationsuchasAllopurinol,itis important to drink at least 10 to 12 glasses o

water a day and to avoid alcohol.

•Grapefruitjuice(butnotothercitrusjuices) changes the way the body processes somemedications, including certain cholesterol-loweringdrugs and blood pressure medications. I you liketo drink graperuit juice, note that it may intensiy the eects o drugs (increasing chance o side-eects). Check with your doctor about any possiblereactions drinking graperuit juice may have with

your prescription medications, especially those orhigh cholesterol and hypertension.

Store and Prepare Food Safely With increased age comes an increased risk or ood-borne illness. Tis may be due to an aging immunesystem or an existing health problem. For some, pooreyesight and dificulty cleaning the kitchen may addto this risk.

There are a ew simple precautions you can

take to avoid ood-borne illness:

Refrigerate promptly. Make sure your rerigera-tor temperature stays below 40°F. Use a rerigerator

thermometer to check the temperature or keep it ascold as possible without reezing milk.

•Don’tallowperishablefoodstositatroomtemper-ature or more than two hours or more than one hourin hot weather. Store groceries or letovers quickly inthe rerigerator or reezer.

•awfrozenfoodsbyasafemethod:intherefrig-erator, in the microwave or in a cold water bath in

which the water is changed every 30 minutes. Taw-

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ing rozen oods on the kitchen counter is not a saemethod.

•Whenrefrigeratingleftovers,itisagoodideatomark the date and use them within one to two days.Food may look or smell fine yet still not be sae toeat. I in doubt, throw the ood out.

Separate, don’t cross-contaminate.

•Keeprawmeatsawayfromotherfoodsandusedierent cutting boards or chopping vegetables andmeats. Once meat is cooked, don’t place it back onthe cutting board, plate or platter used when themeat was raw.

•Washcuttingboardswithhot,soapywater,thensanitize by putting through the dishwasher or rinsein a solution o one teaspoon chlorine bleach andone quart water.

Wash hands and suraces

requently during ood

preparation.

•Changekitchentowelsand sponges oten.

•Keepcounterscleanand regularly wipe down

drawer, door and rerigera-tor handles.

Cook to proper temperature.

•Buyanduseafoodthermometertobesureyour oods are cooked ully and saely.

•Fullycookeggsuntilyolksarenolongerrunny. Steer clear o recipes that call or raw eggs, such ashomemade mayonnaise or Caesar salad dressing.

•Whenneeded,besuretoaskforassistancewith cooking or cleaning up.

•Besuretoreadexpirationdatesonfoodlabels careully and notice visible ood spoilage.

Here are internal temperatures at which

dierent oods are saely cooked:

•Groundbeef:160°F •Beefandlambsteaksandroasts:145°F

•Pork:160°F

•Wholepoultryandthighs:165°F



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•Poultrybreasts:165°F

•Groundchickenorgroundturkey:165°F

•Mostseafoodandfish:145°F •Eggdishesorcasseroleswitheggs:160°F

(Source: www.fsis.usda.gov/pdf/IsItDoneYet_Magnet.pdf)

Digital, instant-read ood thermometers are a good

choice or checking the temperature o cooked oods.A digital thermometer can read the temperature o aood in only ten seconds. It needs to penetrate only hal an inch into the ood. It can also accurately readthe temperature o thinner hamburgers and chickenbreasts. Look or digital, instant-read thermometersin kitchen stores and supermarkets.

Grill meats only occasionally and keep direct flamesaway rom ood by using aluminum oil or indirectheating. Or, reduce the ormation o cancer-causing

compounds by microwaving meats or two minutes,then placing on the grill to finish cooking. Usinga marinade or even a ew minutes can reduce theormation o dangerous compounds. Discard mari-nades ater use.

Betteryet,grillveggiesinstead.Grillinglow-proteinoods, such as vegetables and ruits, does not aectcancer risk.

Eliminate Tobacco You’ve heard it many times beore: Don’t smoke oruse tobacco in any orm. Smoking puts your healthat risk. It is the main cause o lung cancer and alsocontributes to cancers o the mouth, throat, pancreas,cervix and bladder. obacco use alone is responsibleor many cancers and increases the risk o heart dis-

ease and benign respiratory disease. Even i you’re along-time smoker, you can still benefit rom quitting.

E l i m i n a t e T o

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Common Age-Related

Health QuestionsAs we get older, many o us lead active, indepen-dent lives, while others are conronted with medicalor liestyle situations that make it harder to adopthealthy habits. Not all o us will ace the same chal-lenges. Te questions and answers that ollow may

help you find solutions to some o yours – and help you take control o your health.

Q. My mouth is sore and I’m having problems

chewing. What should I do?

A. You may experience a soremouth or many reasons,including gum disease,poor-fitting dentures orsoreness caused by a medi-cation or medical treatment.

Choose oods that have a sotor creamy texture. Here are someexamples o nutritious oods that are easier to chew:

•bakedormashedsweetpotatoes,cookedvegetables or vegetable juice

•veryripe,canned,mashedorpuréedfruit• cookedpasta,couscous,barleyorhotcereal

• tofu,cookedorcannedbeans,low-fatrefriedbeans or hummus

• yogurt,pudding,milkshakesorsoftlow-fatcheese

• cookedandchoppedleanmeat,chicken,fishor scrambled eggs

It is also a good idea to:

•Visityourdentistandhaveyourteethchecked.is is especially important i you are planning to

undergo chemotherapy or radiation treatments orhead or neck cancer.

•Ifyouweardentures,makesuretheyfitproperly. Keep in mind that changes in your weight can aectthe fit o your dentures.

•Drinkfluidswithmealstomakechewingand swallowing easier.

C omm

onA g e- R el a t e d H e al t h

Q u e s t i on s



18

Q. I don’t feel like eating. I’ve lost my appetite

and I’m losing weight, which I don’t need to

do. Any suggestions?

A. Tere are many reasons or a loss o appetite,including illness, depression, pain and some medica-tions. Discuss your loss o appetite with your physi-cian. Poor nutrition prevents proper healing and canbring on atigue. I it causes you to become under-

weight, you also have a greater chance o sueringrom alls or bone ractures.

o perk up your appetite:

•Makemealtimesappealing.Choosefoodswith vibrant colors and pleasant aromas. Selecting oods

that are crunchy may stimulate your appetite with thesound o eating. Even i you’re the only one eating,use a tablecloth and colorul dishes or napkins. Play sot music and relax while eating.

•Stimulateyourappetitewithapre-mealwalk.

o help prevent weight loss:•Eatmorefrequent,smallermeals,aboutfourto

six a day.

•Eatregularly,atspecifictimesoftheday.

•Keephigh-caloriefoodsonhand.Snackoncrackers

with peanut or almond butter, eat dried ruit orenjoy a bagel or English mufin with ruit preservesor a tasty bean spread. Add grated cheese to pastadishes or to a baked potato stued with veggies.

•Drinkhigher-caloriebeverageslikemilk,juiceor ruit and yogurt shakes more oten than coee, teaor diet sodas.

•Preparehotcerealandsoupwithmilkinstead o water.

•Consideracommercialliquidsupplement.Speak with your doctor or a registered dietitian or assis-

tance in choosing a liquid supplement or other oodsthat can help you gain weight or prevent urther weight loss. Also, check with your doctor about tak-ing vitamin and mineral supplements. Keep in mind,however, that supplements are not a substitute oreating healthully.



20

Q. My arthritis is bothering me and I don’t have

the energy to cook as much as I used to. Do

you have any ideas on preparing quick and easy

meals for one?

A. Here are a ew ideas:

•Don’tdoalloftheworkyourself.Pre-cut,frozen stir-ry vegetables, pre-cooked and pre-sliced chickenstrips and pre-washed salad greens can save you

eort. (Read labels to avoid products high in sodium.)Heat the vegetables with the meat or chicken stripsand add low-sodium soy sauce or an easy stir-ry. Ortop salad greens with chicken or meat and low-atcheese and dressing. Enjoy with a whole-grain roll.

•Makemorethanoneservingofpastaorriceandsavethe extra or another day. Add cooked vegetables,canned beans and a prepared low-at, low-sodiumpasta sauce or a nutritious one-dish meal.

•Addleftovervegetablesandchickenorleanmeatto reduced-sodium canned soups. Have a whole-wheat

roll and low-at milk or pudding to round out themeal.

•Makeiteasieronyourselftoprepareameal.Sitwhile you work. Make sure cooking utensils and equipmentare easily accessible. Keep appliances on the counterand pots and pans on lower shelves.

•Cookafewdisheswhenyouhavetimeandenergy, and reeze in meal-size portions.

•Ifcookinggetstoodifficultoryoubecometooillto leave your home, you may qualiy or home-deliv-ered meals. Call your local Ofice on Aging and ask about the Meals on Wheels program. (See “Addi-tional Resources” on page 34 or help in findinghome-delivered meal programs near you.)

Q. I don’t like to eat by myself. How can I make

up for missing meals?

A. Explore opportunities or making mealtimes moresocial:

•Callafriendorrelativeand designate a specific day each week to go out to eat. I therestaurant portion is too

large, split it with yourcompanion or take part o ithome and rerigerate itpromptly or tomorrow’s lunchor dinner.



21

•Organizeamonthlypotluckdinnerwithsome riends or neighbors. Ask everyone to bring a dish toshare. o make it more interesting, have the dinner in

a dierent person’s home each month.•CallyourlocalseniorcenterorOfficeonAgingto

find out about community lunch programs or olderadults. It’s a great way to socialize and enjoy a nutri-tious meal. (See “Additional Resources” on page 34.)

Q. I take my meals at the dining center of my adult residence community. How can I make

healthy choices when I’m not the cook?

A. It is possible to eat healthully even i you’re not incharge o the cooking. Follow these tips:

•Choosedishesthatare plant-based. Tat means ⅔ or more o the plateshould be covered with vegetables, ruits, wholegrains and beans and ⅓

or less is covered with meat,chicken or fish. In general,mixed dishes such as pastas andstir-ries are mostly plant-based. I necessary, request that a special plate be made or youthat has less meat and more plant-based oods.

•Ifoeredsoup,optforselectionswithvegetables such as minestrone, vegetable noodle or tomato. ry to eat soups that are tomato-based or clear, notcreamy, and reduced in sodium i possible.

•Alwaysrequestavegetablesaladwithlow-fatdressing on the side at your meals.

•Askforwhole-grainbreadorrollstoaccompany your meal.

•Selectasmallglassof100percentfruitjuicesuchas orange, cranberry or prune juice or your beveragerather than a ruit “drink” or “punch,” and drink

plenty o water.•Often,dessertselectionsincludeafruitcup.Passup

the cheesecake in avor o ruit. Or have a ew bites o the cheesecake and save the ruit or a healthy snack later.



*Calcium fortified rice milk or soy foods (soy milk, soy yogurt or22

Menu Planning Made EasyHere are three days o sample healthy menus that

are based on AICR’s Guidelines to choose mostly plant oods, limit red meat and avoid processedmeat. Tese meals are based on 1,700 to 1,800

Day 1

Breakfast Up to 1 cup low-fat, low-sugar

whole-grain cereal with fruit, skimor low-fat milk*

6 oz. 100 percent orange juice

Mid-morning Handful of walnuts or almondssnack

Lunch 3 oz. sliced turkey or chicken breast

sandwich with baby spinach leavesand tomato, drizzled with vinaigrettedressing or mustard on whole-wheatbread

Mid-afternoon Baby carrots with salsa dip; orsnack 6 oz. low-fat yogurt*

Day 2

Breakfast ½ cup low-fat cottage cheese* withfrozen (thawed) or fresh strawberries

1 slice whole-grain toast6 oz. 100 percent orange juice

Mid-morning 1 oz. low-fat cheese*snack

Lunch 3 oz. tuna or salmon canned in watertossed with dark leafy greens andother vegetables and 1 Tbsp. low-fatdressing

1 whole-wheat 6-inch pita bread

Mid-afternoon 1 cup tomato soupsnack

Day 3

Breakfast 1 egg (or equivalent egg substitute)

scrambled in 1 tsp. tub margarinewith chopped green pepper, onionand ¼ cup shredded low-fatcheddar (or other type of low-fat)cheese*

1 slice whole-wheat toast6 oz. 100 percent reduced-sodium

vegetable juice

Mid-morning 2-3 graham crackerssnack with 1 cup low-fat milk*

M e n u P

l a n n i n g M a d

e E a s y



soy cheese) can be substituted for dairy items.23

Dinner 1 cup minestrone soup

Small whole-grain roll or slice of breadMixed vegetable salad with 1 Tbsp.olive oil, herbs and vinegar (orlemon juice) dressing

½ baked chicken breast (3 oz.),without skin

1 cup steamed chopped broccoli

sprinkled with 1 tsp. Parmesancheese

Baked apple

Dinner Mixed vegetable salad with1 Tbsp. low-fat dressing

3 oz. fish baked with herbs andfresh lime juice

1 cup barley seasoned with parsleyand lemon juice

½ cup steamed spinach sprinkledw. 1 tsp. crumbled low-fat fetacheese

½ cup sautéed red or yellow pepperstrips with herbs

1 cup low-fat vanilla yogurt* with½ cup blueberries

Lunch 1 cup bean chili with ½ cup brown rice

Piece of fresh fruit

Mid-afternoon Bowl of chopped fresh fruitsnack with 6 oz. low-fat yogurt*

Dinner 3 oz. baked turkey burger onwhole-grain roll

1 small or ½ large baked or

microwaved (5 min.) sweet potato1 cup chopped bell peppers (anycolor) sautéed in 2 tsp. olive oil

1 slice angel cake topped withsliced peaches

calories per day. For many adults, this leaves room orabout 200 additional calories rom ood and drinks

while maintaining a healthy weight. You may needmore or less depending on activity level, gender,height or weight.



24

RecipesI you’re searching or recipes that are nutritious, ast

and easy to prepare, AICR has some delicious onesforyou.VisitAICR’sTestKitchenatwww.aicr.org,or try the ollowing dishes. Most make enough orour to six people – perect or sharing with riendsand amily. Recipes with (*) indicate they reeze wellin single servings or easy meals later.

Frittata with Broccoli and Leeks

4 eggs

4 egg whites

½-1 bsp. canola oil

2-3 cloves garlic (or to taste), minced3cupsnelychoppedbroccoliorets

1 large leek (tough outer leaves removed),thinly sliced

1 bsp. resh chives, minced

2 bsp. shredded low-at cheddar cheeseSalt and ground black pepper, to taste

Chili sauce (optional)

In a mixing bowl, whisk together eggs and egg whites and set aside. Careully spread canola oil over

entire surace o nonstick skillet and heat pan onmedium until hot. Add garlic, broccoli and leek andgently sauté until tender and sot, about 5 minutes.

Pour eggs over sautéed vegetables. Sprinkle withchives and cheese. Lower heat to low-medium and

cook until eggs are set and underside is browned.Season to taste with salt and pepper.

Cut rittata into our pieces. Gently transer to platesoneservingatatime,ippingsothatbrownedsideaces up. Serve hot, with chili sauce on the side, i desired.

Makes 4 servings. Per serving: 150 calories, 8 g total at (2 g saturated at),

8 g carbohydrate, 13 g protein, less than 2 g dietary fber, 170 mg sodium.

R

e c i p e s



25

Chili with Walnuts*

½ cup chopped walnuts

1 bsp. extra-virgin olive oil

1 cup chopped onion1 medium carrot, sliced

2 bsp. chili powder

2 tsp. ground cumin

½ tsp. salt

1 pound lean (93 percent) ground turkey breast1 (28 oz.) can diced tomatoes

1 yellow bell pepper, seeded and diced

1 can red kidney beans, rinsed and drained

¼cupchoppedat-leafparsley

Preheat oven to 350 degrees. Spread walnuts on bak-ing sheet and toast in oven or 3 minutes. Stir andtoast nuts 3 minutes longer, or until ragrant. Coolnuts and set aside. Heat oil in large, deep skillet overmedium heat. Add onion and sauté until translucent,

3 minutes. Add carrot and sauté until tender-crisp,5 minutes. Stir in chili powder, cumin and salt, andcook until spices are ragrant, 1 minute. Add groundturkey and cook until white and opaque, about 7-10minutes, using wooden spoon to break it up. Add

tomatoes with liquid, yellow pepper and beans. Cook until chili is thick and peppers are almost tender,about 15 minutes, stirring occasionally. Divide chiliamong 6 deep bowls, top each with some walnutsand parsley and serve.

Makes 6 servings. Per serving: 290 calories, 13 g total at (2 g saturated at),

124 g carbohydrate, 19 g protein, 7 g dietary fber, 640 mg sodium.



26

Simple Stir-Fry

1 bsp. reduced-sodium soy sauce

1 bsp. rice vinegar½ tsp. brown sugar

½ tsp. toasted sesame oil

¼ tsp. Chinese 5-spice powder

¾ lb. skinless, boneless chicken breast, cut into

cubes or ¼-inch strips*2 cups quick-cooking brown rice, prepared accord-ing to package directions

1 bsp. canola oil, divided

1 tsp. minced garlic

1 cup chopped scallions1 cup chopped green or red bell pepper

1 package (12 oz. rozen mixed vegetables such asbroccoli, snap peas, water chestnuts and carrots),thawed

Combine soy sauce, vinegar, sugar, sesame oil and5-spice powder. oss with chicken. (I desired,marinate ½ hour.) Prepare rice according to packagedirections. While rice is cooking, in large skillet, heat½ oil over medium-high heat. Remove chicken rommarinade (discard marinade). Stir-ry 2-3 minutes

on all sides until done. ranser to plate and set aside.Heat remaining oil in same skillet. Add garlic, scal-lions, pepper and vegetables. Stir-ry until vegetablesare barely tender, 1-2 minutes. Add chicken and stir-ry or 30 seconds over high heat until all ingredients

are steaming hot. Serve over rice.Makes 4 servings. Per serving: 287 calories, 6 g total at (<1 g saturated at),

33 g carbohydrates, 25 g protein, 5 g dietary fber, 244 mg sodium.

*Substitute an equal amount o raw, skinned salmoncut into cubes or peeled, deveined raw shrimp.



27

White Bean and Spinach Patties*

1 can (15 oz.) cannellini or great northern beans,

drained and rinsed¾ cup bread crumbs (or more as needed)

1 package (10 oz.) rozen chopped spinach, welldrained with all excess water squeezed out with adish towel, i possible

1 egg lightly beaten

1 small onion minced

1 ½ tsp. dried rosemary, crushed

½ tsp. garlic powder

½ tsp. onion powder

Salt and resh ground pepper to taste

1 bsp. canola oil or light olive oil

In mixing bowl, mash beans well. Add bread crumbs,spinach, egg, onion, spices, salt and pepper. Stir thor-oughly until mixture sticks together well. I mixture

is too wet, add some more bread crumbs a little at atime.From¼-cupportions,formballsandattenlightly to 3 to 4-inch patties. Rerigerate to chill.

Line large plate with paper towels and set aside.Coat bottom o large skillet with oil. Heat overmedium heat until sizzling hot. Add patties andcook on both sides until browned. ranser cookedpatties to plate lined with paper towels and repeatuntil all are cooked. Serve with warm pita bread, youravorite vegetables and condiments.

Makes 6 servings. Per serving (not including pita): 160 calories, 4 g total at

(1 g saturated at), 24 g carbohydrate, 9 g protein, 4 g dietary fber, 320 mgsodium.



29

Chicken Mini Meatloaves*

2 bsp. olive oil

½ cup nely chopped onion½ cup grated carrots

½ cup nely chopped mushrooms

2 tsp. poultry seasoning

1 lb. ground chicken breast*

1 bsp. chopped resh marjoram or 1 tsp. dried¼ cup nely chopped resh parsley

⅓ cup dried whole-wheat breadcrumbs

1 bsp. Worcestershire sauce

¼ cup tomato ketchup

1 egg, lightly beatenOlive oil cooking spray

1 can (6 oz.) tomato paste

Fresh parsley or garnish

*Substitute an equal amount o lean ground turkey,i desired.

Preheat oven to 400 degrees.

In medium skillet, heat oil over medium heat. Addonion, carrots, mushrooms and poultry seasoning.

Cook or about 5 minutes. urn o and set aside.Let cool.

In large bowl, use ork to combine ground chicken with onion mixture, marjoram, parsley and bread-crumbs. Add Worcestershire sauce, ketchup and egg.

Mix well.Coat 12-pan mufn tin (3-inch cups) with cookingspray. Spoon mixture into mufn pans, lling eachabout hal ull. Spread thin layer o tomato paste ontop o each loa.

Bakefor20to25minutes.Insertmeatthermometerto ensure internal temperature o mini loaves reaches170 degrees. Let rest or 5 minutes beore serving.Garnish with resh parsley. Letovers may be rozenin individual portions or uture use.

Makes 6 servings (two mini loaves per serving). Per serving: 200 calories, 8g total at (1.5 g saturated at), 15 g carbohydrate, 19 g protein, 2 g dietary

fber, 460 mg sodium.



30

Honey-Roasted Parsnips with

Sweet Potatoes and Apples

Canola oil spray 1 ½ cups parsnips, peeled and cut into bite-sizechunks

1 large sweet potato, peeled and cut into bite-sizechunks

2 rm Gala or Granny Smith apples, peeled, coredand cut into bite-size chunks

1 bsp. canola oil

1 bsp. honey

1 bsp. rosemary or basil or 1 tsp. dried

2 bsp. balsamic vinegar, or to taste

Salt and reshly ground black pepper, to taste

Preheat oven to 375 degrees. Coat a casserole dish with canola oil spray and set aside.

In large mixing bowl, place parsnips, sweet potatoes

and apples and set aside. In microwave-proo bowl,mix together canola oil, honey and rosemary or basil.Place in microwave and warm or 10 seconds. Mixin balsamic vinegar. Pour onto vegetables and apples.

oss to coat well. ranser to casserole dish, coverand bake until tender, about 1 hour. Serve.

Makes 6 servings. Per serving: 116 calories, 3 g. total at (less than 1 g. satu-

rated at), 24 g. carbohydrates, 1 g. protein, 4 g. dietary fber, 91 mg. sodium.



31

Roasted Brussels Sprouts with Lemon and

Parmesan

Olive oil cooking spray

1½lbs.(about3cups)Brusselssprouts

2 bsp. extra virgin olive oil

½ tsp. salt

¼ tsp. ground black pepper

1 oz. chunk Parmesan or Asiago cheese,or grating

Chopped parsley, as desired

½ lemon, cut into wedges

Preheat oven to 400 degrees. Coat baking sheet with

cooking spray and set aside.RemovetoughouterleavesfromBrusselssprouts.

rim stem end o each and cut in hal. Place sproutsin mixing bowl. Add oil, salt and pepper; toss withspoon until sprouts are well-coated. Spread sprouts

on prepared baking sheet. Roast or 25-30 minutes,stirring once. Remove rom oven and let sit or 10minutes. Spread roasted sprouts on small servingplatter. Grate cheese over sprouts and toss with pars-ley just beore serving. Serve with lemon wedges.

Makes 6 servings. Per serving: 97 calories, 6 g total at (1 g saturated at), 8 g

carbohydrate, 5 g protein, 3g dietary fber, 292 mg sodium.



32

Pear Crisp*

Nonstick cooking spray

¼ cup rolled oats⅛ cup chopped walnuts

3 bsp. all-purpose flour

3 bsp. whole-wheat flour

2 ½ bsp. packed light brown sugar

⅛ tsp. cinnamon2 bsp. canola oil, plus 2 tsp.

6 firm, ripe medium pears, peeled (i desired),cored and cubed

¼ cup raisins

1 bsp. lemon juice2 bsp. sugar

2Tbsp.our

⅛ tsp. nutmeg

Pinch o cloves

Vanillanonfatfrozenyogurt(optional)Dried cranberries, or garnish

Preheat oven to 375 degrees. Lightly spray 8- or9-inch round cake pan and set aside. In ood proces-sor, pulse oats and walnuts 15 seconds. Add flours,

brownsugarandcinnamon.Blend15moreseconds. While running blender, drizzle oil and blend 30seconds. ranser to bowl and mix thoroughly.

In another bowl, toss pears with next 6 ingredients.Spoon pears into prepared cake pan. Cover with oat

mixture,pressingdowngently.Bake45-50minutes,until topping is brown and pears are bubbling. Servehot, topped with cranberries and a dollop o nonatrozen yogurt or low-at ice cream, i desired.

Makes 9 servings. Per serving (without toppings): 190 calories, 6 g total at

(0 g saturated at), 35 g carbohydrates, 2 g protein, 5 g dietary fber, 0 mg

sodium.



33

Additional ResourcesDiet and Nutrition

American Institute for Cancer Research 1-800-843-8114 or 202-328-7744

www.aicr.org

AICR Newsletter: Tis ree, quarterly publicationprovides tips on eating well, exercise, great-tasting

recipes and the latest inormation on nutrition andcancer research.

Educational Brochures: AICR brochures providereliable nutrition inormation, practical advice andhealthul recipes. Up to six single copies o the ol-

lowing brochures are ree:• Guidelines for Cancer Prevention • Te New American Plate • Cooking Solo: Homemade for Health • Moving More for Cancer Prevention

• Staying Lean for Cancer Prevention • Guarding against Cancer

o order, call, write or visit AICR online at www.aicr.org.

Call the Toll-Free Nutrition Hotline

Dial 1-800-843-8114 to leave a message or a regis-tered dietitian (who will return your call), Monday-Friday, 9 a.m.-5 p.m. Eastern ime. Or visit theAICR Hotline online at www.aicr.org.

o find a registered dietitian:

•CalltheAmericanDieteticAssociationat www.eatright.org or call or a reerral1-800-877-1600, ext. 5000.

•Checktheyellowpagesinyourtelephonebook under “Dietitians” or “Nutritionists.”

•Callyourlocalhospital.

General Inormation on Aging

Check the listings below to learn more about aging,community programs or seniors or general health

or older adults. AARP (American Association of Retired Persons) 1-800-424-3410

www.aarp.org

A d d i t

i on al R e s o ur c e s



34

Tis nonprofit membership organization addressesthe needs and interests o people age 50 and older.

NIH SeniorHealth www.nihseniorhealth.gov

A service rom the National Institute on Agingand the National Library o Medicine, NIH SeniorHealth ocuses on aging-related health inormation.

Te website is organized by health topic and cur-rently includes inormation on Alzheimer’s Diseaseand exercise or older adults. Within each topic thereare sections containing general background inor-mation, videos, short quizzes and requently askedquestions.

National Institute on Aging Information Center 1-800-222-2225 or Y 1-800-222-4225

www.nia.nih.gov

For the general public and health proessionals, NIAoers consumer-oriented inormation on a widerange o topics important to older people and theiramilies as well as a description o their researchprogram.

Support Services or Older AdultsFor assistance locating support services or seniorsin your area, including community meal programsand Meals on Wheels or homebound older adults,contact:

•CaregiversUSA www.caregivingoryou.com

•ElderCareLocator 1-800-677-1116

•YourlocalcountyOfficeonAging(Checkthe

government pages in your telephone book under your county’s name.)

Physical Activity

Online programs:

uts University’s Growing Stronger Programor Older Adults:

www.nutrition.tufts.edu/growingstronger/



35

America on the Move: www.americaonthemove.org

U.S. Centers or Disease Control:http://www.cdc.gov/physicalactivity/growingstronger/index.html

To fnd programs near you, contact:

•AmericanCouncilonExercise

1-800-825-3636 www.acefitness.org

•AquaticExerciseAssociation 1-888-AEA-WAVE(1-888-232-9283)

www.aeawave.com

•JewishCommunityCenterAssociation 212-532-4949

www.jcca.org

•YMCA

1-800-USA-YMCA (1-800-872-9622) www.ymca.net

Editorial Review Committee

ElisaV.Bandera,MD,PhD,eCancerInstituteofNewJerseyUMDNJ-RobertWoodJohnsonMedical School; Karen Collins, MS, RD, CDN,AICRNutritionConsultant;JenniferEng-Wong,MD, MPH, Lombardi Cancer Center, GeorgetownUniversity;JohnErdman,Jr.,PhD,Universityof

Illinois at Urbana; Elaine Feldman, MD, MedicalCollegeofGeorgia;JanKasofsky,PhD,RD,CapitalArea Human Services District, Louisiana; Kimberly Kline,PhD,UniversityofTexasatAustin;BarbaraPence, PhD, exas ech University Health Sciences

Center; Richard Rivlin, MD, New York, NY; AICR Executive Sta.



36

About AICR Te American Institute or Cancer Research (AICR) is

the cancer charity that osters research on the relation-ship o nutrition, physical activity and weight manage-ment to cancer risk, interprets the scientic literatureand educates the public about the results. It has con-tributed more than $91 million or innovative researchconducted at universities, hospitals and research centers

across the country. AICR has published two landmark reports that interpret the accumulated research in theeld, and is committed to a process o continuousreview. AICR also provides a wide range o educa-tional programs to help millions o Americans learn tomake dietary changes or lower cancer risk. Its award-

winning New American Plate program is presentedin brochures, seminars and on its website, www.aicr.org. AICR is a member o the World Cancer ResearchFund International.

How You Can Support Cancer Research and

Education through Your Will You can help provide or uture cancer research andeducation through a simple bequest in your will. Con-sult with your attorney when rst writing your will orto add a simple paragraph to your existing will. Yourbequest to help in the war against cancer can be a cash

amount, a git o the remainder o your estate or a por-tion o the remainder ater obligations to your amily and loved ones are met.

Your attorney can easily help you make a bequest to theAmerican Institute or Cancer Research (AICR). odo so, your attorney will need to know:

AICR’s official name: American Institute or Cancer Research

AICR’s mailing address:1759 R Street, NW, Washington, DC 20009

AICR’s telephone number: 202-328-7744

AICR’s identification:A not-or-profit organization under Section 501(c)(3)o the Internal Revenue Code

AICR’s tax-exempt IRS number:

52-1238026

For urther inormation, contact AICR’s Git PlanningDepartment at 1-800-843-8114 or send an email [email protected].

A b o u

t A I C R



AICR Recommendations for

Cancer Prevention

1. Be as lean as possible without becomingunderweight.

2. Be physically active for at least 30 minutesevery day.

3. Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processedfoods high in added sugar, or low in fiber, orhigh in fat).

4. Eat more of a variety of vegetables, fruits,whole grains and legumes such as beans.

5. Limit consumption of red meats (such as beef,pork and lamb) and avoid processed meats.

6. If consumed at all, limit alcoholic drinks to

2 for men and 1 for women a day.

7. Limit consumption of salty foods and foodsprocessed with salt (sodium).

8. Don’t use supplements to protect againstcancer.

Special Population Recommendations

9. It is best for mothers to breastfeed exclusivelyfor up to 6 months and then add other liquidsand foods.

10. After treatment, cancer survivors shouldfollow the recommendations for cancerprevention.

And always remember –

do not smoke or chew tobacco.




CANCER RESEARCH

nov2007 after 50 final

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