The dietary guidelines for cancer prevention jointly developed by the American Cancer Institute and the American Cancer Society give the following recommendations:
1. Eat at least 2.5-3 cups of vegetables every day;
2. Eat 1.5-2 cups of fruit every day;
3. Strive to eat 30 grams of fiber every day;
4. At least half of the staple food is whole grain;
5. Control the consumption of red meat and processed meat, less than 18 ounces (about 510 grams) per week;
6. The daily intake of calories from added sugar shall not exceed 10%.
(Note: the "Cup" here is an informal unit of measurement. Generally, a cup of about 250ml can be used as a reference.)
In this way, it seems that it is not difficult to eat a healthy meal. Why do people not meet the dietary standards for cancer prevention? Experts say there are many reasons. Some people rarely cook at home, usually order takeout, and rarely choose fruits, vegetables or whole grain food.
Another reason is that people now prefer to eat convenience foods because they are ready-made and cheap. Fresh fruits and vegetables are perishable and unpopular. Some people even think that buying them is easy to go bad, which is a waste of money. Others subconsciously tell themselves that they have eaten enough fruits, vegetables and whole grains, but in fact they are far from enough.
So, how can we improve our eating habits? Nutritionists give a series of suggestions on reducing cancer risk:
1. Try frozen products. This is a very good start because they are often more affordable and convenient. Canned and frozen foods are made from the most mature agricultural products, which are also healthy and fresh.
2. Eat seasonal fruits and vegetables. Seasonal fruits and vegetables taste best and are cheaper than at other times of the year.
3. Pay attention to dining skills. At dinner, half of the plates are full of vegetables, and the other half are full of protein and carbohydrates, accounting for 1 / 4 each.
4. Give priority to fruits and vegetables. Start your meal with fruits or vegetables.
5. Set health goals. You can remind yourself that you should eat one kind of fruit for breakfast, fruits and vegetables for lunch and two kinds of vegetables for dinner.
6. Add fruits and vegetables to all dishes. Try adding vegetables to noodles, omelets, sauces, soups, stews and casseroles.
7. Try whole grain. For example, barley, quinoa or buckwheat, find the grains you really like to eat.
