We had a great meeting with Ruth Vangerpen, MS, RN-BC from Bryan Health. She introduced new detection methods for colon cancer and lung cancer. Changes to mammography recommendations were also discussed along with the use of vaccines in preventing cervical cancers.
She also reminded us of the preventative role with nutrition, activity and maintaining a healthy weight.
Here are the American Cancer Society guidelines:
Consume a healthy diet, with an emphasis on plant sources3
Choose foods and beverages in amounts that help achieve and maintain a healthy weight.
- Read food labels to become more aware of portion sizes and calories consumed. Be aware that low fat or nonfat does not necessarily mean low calorie.
- Eat smaller portions of high-calorie foods.
- Choose vegetables, whole fruit, and other low-calorie foods instead of calorie-dense foods such as French fries, potato and other chips, ice cream, doughnuts, and other sweets.
- Limit consumption of sugar-sweetened beverages such as soft drinks, sports drinks, and fruit-flavored drinks.
- When you eat away from home, be especially mindful to choose food low in calories, fat, and sugar, and avoid consuming large portion sizes.
Limit consumption of processed meats and red meats.
- Minimize consumption of processed meats such as bacon, sausage, luncheon meats, and hot dogs.
- Choose fish, poultry, or beans as alternatives to red meat (beef, pork, and lamb).
- If you eat red meat, select lean cuts and eat smaller portions.
- Prepare meat, poultry and fish by baking, broiling, or poaching rather than by frying or charbroiling.
Eat at least 2½ cups of vegetables and fruits each day.
- Include vegetables and fruits at every meal and for snacks.
- Eat a variety of vegetables and fruits each day.
- Emphasize whole vegetables and fruits; choose 100% juice if you drink vegetable or fruit juices.
- Limit consumption of creamy sauces, dressings, and dips with vegetables and fruits.
Choose whole-grain instead of refined-grain products.
- Choose whole-grain foods such as whole-grain breads, pasta, and cereals (such as barley and oats), and brown rice instead of white rice, breads, cereals, and pasta made from refined grains.
- Limit consumption of other refined-carbohydrate foods, including pastries, candy, sugar-sweetened cereals, and other high-sugar foods.
Becky and Carly prepared a tasty salsa with tomatoes, green onion, cilantro and oranges served with Food should taste good Multi-grain Chips from the Hy-Vee HealthMarket. The group is discussing joining the National Celiac Association and we will take a vote next month after Becky does more research on the new group.