World Cancer Research Fund Hong Kong (WCRF HK)Rm 601, On Hong Commercial Building, 145 Hennessy Road, Wanchai, Hong KongTel: 2529 5025 Fax: 2520 5202Email: info-hk@wcrf.org Website: www.wcrf-hk.org

World Cancer Research Fund Limited is the registered company name of World Cancer Research Fund Hong Kong (WCRF HK). Registration number: 596724

WCRF HK’s healthy eating and lifestyle information is aimed at the general population and is not intended to influence individuals who are following special diets (on medical advice) or have special dietary needs. The information contained within WCRF HK’s education publications relates to the prevention of cancer. WCRF HK is not engaged in giving medical advice. For advice in specific cases, the services of a doctor should be obtained.

Newsletter Copy ReviewWCRF International Executives, WCRF UK Education Department, WCRF HK Copy Review Team.

Editorial Review TeamDirector: Karen SadlerEditors: Rhoda Ng / Heidi LauCopyright © 2008 WCRF HK

>>>P4<<< WCRF HK Nutrition Newsletter Issue 17 / Spring 2008

Tell Your Friends and Colleagues Now!

If any of your friends or colleagues would like to receive a free copy of WCRF HK’s Nutrition Newsletter, please email our editor, Rhoda Ng, at r.ng@wcrf.org.

More than 340 runners took on the challenge of trying to beat the banana-suited runner – Jason Paine, a teacher at the International Christian School, on the Tsimshatsui Promenade on 20 January 2008. Thanks to the generous support of MIX, the runners and the sponsors, the run raised more than HK$300,000 for WCRF HK.

See our photo album at www.wrcf-hk.org.

WCRF HK NewsWCRF HK has moved to:Rm 601, On Hong Commercial Building, 145 Hennessy Road, Wanchai, Hong Kong.(Wanchai MTR station exit A2)Tel: 2529 5025 Website: www.wcrf-hk.org

Thank you for Supporting“Beat the Banana” Charity Fun-Run 2008!

New “Guidelines for Cancer Prevention” BookletAvailable Now!Based on scientific evidence, WCRF HK’s Expert Panel has formulated 10 Recommendations for preventing cancer. To make it easier for the general public to follow these Recommendations, WCRF HK has grouped them into three realistic Guidelines. Details about how to adopt these Guidelines in daily life with practical tips can be found in our latest publication: WCRF HK’s Guidelines for Cancer Prevention. To order your own free copy, please contact Ms. Ina Yuen on 2529 5025.

>>>P3<<<WCRF HK Nutrition Newsletter Issue 17 / Spring 2008

Ingredients: (Serves 4)• 1 pack (450g) extra firm tofu, well drained, patted dry and cut into large cubes• 1 tablespoon plus 1 tsp canola oil • ½ medium purple onion, sliced• ½ medium yellow, green bell pepper,

seeded and chopped• 1 red bell pepper, seeded and chopped• 1 scallion, trimmed and sliced• 1 celery rib, sliced• 1 tablespoon low sodium soy sauce• 1 cup fresh pineapple chunks, drained• 1 teaspoon cornstarch

Marinade: • ½ cup pineapple juice• 1 tablespoon packed light brown sugar• 2 tablespoons low sodium soy sauce• ¼ teaspoon sesame oil• 1 tablespoon hoisin sauce• 1 teaspoon ground ginger• 1 teaspoon chopped garlic

Method:1. In a large bowl, mix together the marinade ingredients and add the tofu. Refrigerate for 1 hour or up to 24 hours.

2. Remove the tofu from the marinade and reserve the marinade. 3. Gently pat the tofu dry with paper towels. 4. In a large non-stick skillet, heat 1 tbsp of the canola oil over medium-high heat. 5. Add the tofu and cook about 10 minutes, turning gently every few minutes to brown all of the sides evenly. Transfer to a bowl. 6. Add the remaining 1 tsp of canola oil to the skillet and heat over medium-high heat until hot. 7. Stir-fry the onion, bell peppers, scallion, and celery, until the bell peppers are crisp but tender. Add the pineapple.8. Add the cornstarch to the reserved marinade and stir until completely blended. 9. Quickly return the tofu to the skillet and stir gently until the marinade has turned clear and thick, about 2 to 3 minutes. Ready to serve.

Sample Low Energy-Dense Meal Plan

*Three-pepper Tofu Stir-fry

High Energy Dense Food (in 100g) Low Energy Dense Food (in 100g) Calories Saved

French fries Baked potato with skin 125Kcal

Spaghetti with cream sauce Spaghetti with tomato sauce 75Kcal

Crepe with ice-cream and chocolate sauce Crepe with fresh berries and sherbet 72Kcal

Stir fried beef noodles Vegetable and beef noodles in soup 100Kcal

Tuna salad sandwich Chicken and tomato sandwich 50Kcal

Fried rice Steamed rice 60 Kcal

Milk tea Chinese tea 45 Kcal

Breakfast Lunch Dinner• Tomato and cheese whole-

wheat sandwich• Wonton soup noodles with boiled

vegetables• Brown rice• Steamed chicken with mushroom and wood-ear fungus • Three-pepper tofu stir-fry*

• Chicken, lettuce and macaroni in soup

• Beef (3 oz) and vegetables soup Udon • Japanese style stir-fried mixed

vegetables

• Whole-wheat spaghetti • Pan-fried salmon (3oz) • Garden salad with balsamic vinaigrette dressing

• Oatmeal with low-fat milk and fresh blueberries

• Whole-wheat tomato turkey sandwich • Green salad with vinaigrette dressing

• Brown rice• Stir fried shredded pork (3 oz) with mixed bell peppers• Steamed eggplant with minced garlic sauce

The best way to lower the energy density of a meal is to increase the proportion of plant foods while decreasing the proportion of energy-dense foods. If you are already filling two-thirds of your plate with vegetables, fruits, wholegrains and pulses such as beans to reduce your chances of developing cancer, you are half way towards managing your weight.

Low energy alternatives of some high energy-dense foods

>>>P2<<< WCRF HK Nutrition Newsletter Issue 17 / Spring 2008

Top tips for maintaining a healthy weight1. Choose foods with low energy density such as fruits and vegetablesFoods low in energy density, such as vegetables, fruits, wholegrains and beans, are usually high in water and fibre content. These foods can fill you up without providing a lot of calories. Also, remember to use as little oil as possible when preparing these foods.

2. Avoid sugary drinksA significant amount of research shows that sugary drinks, like soda, squashes, fruit drinks, milk tea and many soy drinks, contribute to weight gain, especially if they are consumed often. These drinks can be easily consumed in large quantities but don’t make us feel full, even though they are quite high in calories. A better option is to choose water. Unsweetened tea and coffee (aim to limit coffee to no more than 2-3 cups per day) are also preferred.

3. Be physically activeKeeping active helps us burn calories, which are stored as fat if they are not used up. You can try walking instead of taking transportation for short distance travel. Also try to do activities that get you moving, such as cleaning the home, visiting the local shops or going for a walk with a friend.

4. Work on portion controlThe portions of food we consume in restaurants are larger than before. Having more food than we need provides too many calories and leads to weight gain. To avoid overeating, the best thing to do is to stop eating before you feel full as it may take some time for the stomach to send the message of fullness to the brain.

Energy Density: a new term in weight managementWhen it comes to weight control, experts are looking for all of the answers. It’s not surprising then, that when a Panel of 21 international scientists found that weight control was a top cancer prevention strategy, they too were confronted with the question of how best to promote a healthy body weight which individuals can achieve and maintain. After the Panel reviewed over 7,000 studies, energy density stood out as a key factor in weight management.

What is energy density?Energy density describes how the calorie content varies within the same size portion of different foods. Energy-dense foods, which have more calories per gram, are usually high in fat and/or added sugars. Foods high in energy density include French fries, spring rolls, candy bars, cookies and other rich bakery items. Conversely, low energy-dense foods tend to be high in water and fibre, so their calories are relatively diluted, making these foods lower in energy density. Vegetables, beans, most fruits and whole grains fall into the low-energy-dense category.

For a lot of people, when talking about weight management, the immediate idea that comes to mind is to cut down on high fat/high energy-dense foods. This may be part of the approach. However, most of us are used to the portions sizes we eat everyday. Therefore, simply cutting down on high-fat foods without replacing other food items may lead to excess hunger, which may in turn lead to overeating. In fact, we should look at the overall energy density of our meal rather than just a single food. By substituting high fat foods with vegetables, fruits, and wholegrains in the diet, we can lower the energy density of the meal significantly. In this way, the portion of food we eat will remain the same, but with much less calories

WCRF HK's Recommendation for Cancer Prevention:Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processed foods high in added sugar, or low in fibre, or high in fat)Choosing healthy foods and dr inks ins tead of those that are high in fat, sugar, and calories (energy dense) can help us avoid overweight and obesity and thereby reduce our risk of cancer.

WCRF HK's Recommendation for Cancer Prevention: Eat more of a variety of vegetables, fruits, wholegrains, and pulses such as beansBasing our diets on p l a n t f o o d s ( l i k e v e g e t a b l e s , f r u i t s , wholegrains, and pulses such as beans), which contain fibre and other nutrients, can reduce our risk of cancer.

Nutrition NewsletterWelcome!

Thank you for reading our Nutrition Newsletter – a quarterly publication of World Cancer Research Fund Hong Kong (WCRF HK) aimed at providing general health tips and the latest nutrition news to the general public for the prevention of cancer.WCRF HK is part of a global network of organisations dedicated to the prevention of cancer through a healthy diet, regular physical activity and maintenance of a healthy weight. WCRF HK is a registered charity committed to funding cancer research and education programmes which expand our understanding of the importance of our food and lifestyle choices in the cancer process.

You may be aware of the relationship between overweight and heart disease and diabetes, but did you know that there is a link between overweight and cancer? From the Expert Report published by the World Cancer Research Fund global network (www.dietandcancerreport.org) in November 2007, there is convincing scientific evidence linking overweight and increased body fatness to higher risk of six types of cancer including cancer of the colorectum, oesophagus, pancreas, kidney, endometrium and breast (in postmenopausal women). Therefore, maintaining a healthy weight is one of the most important things you can do to reduce your risk of developing cancer.

>>>P1<<<" Stopping cancer before it starts"

Your Weight – an indicator of your cancer risk

I S S U E 1 7 • S p r i n g 2 0 0 8

WCRF HK's Recommendation for Cancer Prevention:Be as lean as possible without becoming underweightA healthy Body Mass Index (BMI) for men and women in Asia is between 18.5-22.9, while a BMI of 23 or more is considered as overweight or obese. For cancer prevention, we should aim for the lower end of the healthy BMI range.

Calculating your BMI1. Convertyourweightintokilograms(kg)andyour

heightintometers(m).2. Divideyourweightbyyourheightsquared.This figureisyourBMI.

Forexample,hereisthecalculationforapersonwhois5’5”(165cm)tallandwhoweighs130pounds(59kg).

Weight:59 =BMIof21.7Height2:(1.65X1.65)

AhealthyBMIformenandwomeninAsiaisbetween18.5-22.9.

Measuring your waist1. Place a tape measure around

your waist at the narrowest point between the bottom of your ribs and top of your hip bone.

2. Make sure the tape is snug but doesn’t compress your skin.

3. Measure after breathing out.

A healthy waist measurement for Asian is less than 80cm/31.5” for women and less than 90cm/35.5” for men.

What is a healthy weight?

There are two methods to check if your weight is within the healthy range; one is calculating your Body Mass Index (BMI); the other is measuring your waist circumference. Studies have shown that fat, particularly if it is stored around the waist, is linked to greater risk of cancer.

We also know that where we store extra weight affects our cancer risk. Scientists have found that carrying excess body fat around the waist is particularly harmful. This extra body fat acts like a ‘hormone pump’ releasing oestrogen into the bloodstream as well as raising levels of other hormones in the body, which is strongly linked to colorectal cancer and probably cancers of the pancreas, endometrium, and breast (in postmenopausal women). The WCRF/AICR Expert Report estimates a five percent increase in colorectal cancer risk with each one-inch (2.5cm) increase in waist circumference.