In today’s fast-paced culture, the prospect of planning, cooking, and savoring a home-cooked meal can seem daunting. The “quick-and-easy” way of life full of microwaves, fast-food restaurants, and packaged meals easily overshadows the importance of cooking and preparing food the old fashioned way: at home in your own kitchen. Many prepared foods, whether from the drive-thru or a microwave-safe package, can contain a myriad of unhealthy ingredients.

In addition, many of us have been put on special diets to address specific health concerns ranging from heart disease prevention and diabetes, to weight loss. Diets often have you eating the same things over and over, which can become monotonous over time. Being exposed to different types of foods and creative methods of preparation can infuse your diet with a new twist and give you the delicious tastes you’ve been craving.

Taking the a few minutes to prepare quick and healthy meals gives you more control over what you and your family are eating. Seeking out a variety of healthy recipes and preparing nutritious meals can help prevent common medical conditions and concerns, and engages your senses in a sumptuous world of flavors, textures, aromas, sights, and sounds! It can also be a wonderful way to bring your family together, while helping you save money.

Not all health problems are avoidable, but you have more control over your health than you may think. Research shows that a large percentage of cancer related deaths maybe even the majority are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy diet. Avoiding cigarettes, minimizing alcohol, and getting regular exercise are a great start to an anti cancer lifestyle. But to best support your health, you also need to look at your eating habits.

What you eat and don’t eat has a powerful effect on your health, including your risk of cancer. Without knowing it, you may be eating many foods that fuel cancer, while neglecting the powerful foods and nutrients that can protect you. If you change your diet and behaviors, you can minimize your risk of disease and possibly even stop cancer in its tracks.

Cancer prevention diet tip #1 – Focus on plant based foods

Why plant based foods are cancer fighting powerhouses

It comes down to this: Plants have less fat, more fiber, and more cancer fighting nutrients. These three elements work together to support your immune system and help your body fight off cancer.

The best diet for preventing or fighting cancer is a predominantly plant based diet that includes a variety of vegetables, fruits, and whole grains. A plant based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.

The less processed these foods are the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients, or otherwise altered from the way they cam out of the ground the better.

There are many ways to add plant based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two thirds with whole grains, vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than a third of the plate. Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.

Simple tips for getting more plant-based foods in your diet

Cancer prevention diet tip #2 – Bulk up on fiber

Another benefit of eating plant based foods is that it will also increase your fiber intake. Fiber, also called roughage or bulk, is the part of plants (grains, fruits, and vegetables) that your body can’t digest. Fiber plays a key role in keeping your digestive system clean and healthy. It helps keep food moving through your digestive tract, and it also moves cancer causing compounds out before they can create harm.

Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.

Simple ways to add more fiber to your diet:

• Use brown rice instead of white rice
• Substitute whole grain bread for white bread
• Choose a bran muffin over a croissant or pastry
• Snack on popcorn instead of potato chips
• Eat fresh fruit such as a pear, a banana, or an apple (with the skin)
• Have a baked potato, including the skin, instead of mashed potatoes
• Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour cream dip
• Use beans instead of ground meat in chili, casseroles, tacos, and even burgers

High fiber, cancer fighting foods
Whole grains: whole wheat pasta, raisin bran, barley, oatmeal, oat bran muffins, popcorn, brown rice, whole grain or whole wheat bread

Fruit: raspberries, apples, pears, strawberries, bananas, blackberries, blueberries, mango, apricots, citrus fruits, dried fruit, prunes, raisins

Legumes: lentils, black beans, split peas, lima beans, baked beans, kidney beans, pinto, chick peas, navy beans, black eyed peas

Vegetables: broccoli, spinach, dark green leafy vegetables, peas, artichokes, corn, carrots, tomatoes, Brussels sprouts, potatoes

Cancer prevention diet tip #3: Cut down on meat

Research shows that vegetarians are about fifty percent less likely to develop cancer than those who eat meat. So what’s the link between meat and cancer risk? First, meat lacks fiber and other nutrients that have been shown to have cancer-protective properties. What it does have in abundance, however, is fat often very high levels of saturated fat. High fat diets have been linked to higher rates of cancer. And saturated fat is particularly dangerous. Finally, depending on how it is prepared, meat can develop carcinogenic compounds.

Making better meat and protein choices

You don’t need to cut out meat completely and become a vegetarian. But most people consume far more meat than is healthy. You can cut down your cancer risk substantially by reducing the amount of animal based products you eat and by choosing healthier meats.

• Keep meat to a minimum. Try to keep the total amount of meat in your diet to no more than fifteen percent of your total calories. Ten percent is even better.
• Eat red meat only occasionally. Red meat is high in saturated fat, so eat it sparingly.
• Reduce the portion size of meat in each meal. The portion should be able to fit in the palm of your hand.
• Use meat as a flavoring or a side, not the entrée. You can use a little bit of meat to add flavor or texture to your food, rather than using it as the main element.
• Add beans and other plant based protein sources to your meals.
• Choose leaner meats, such as fish, chicken, or turkey. If possible, buy organic.
• Avoid processed meats such as hotdogs, sausage, deli meats, and salami.

Cancer prevention diet tip #4: Choose your fats wisely

A major benefit of cutting down on the amount of meat you eat is that you will automatically cut out a lot of unhealthy fat. Eating a diet high in fat increases your risk for many types of cancer. But cutting out fat entirely isn’t the answer, either. In fact, some types of fat may actually protect against cancer. The trick is to choose your fats wisely and eat them in moderation.

• Fats that increase cancer risk, The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil which is very good for food manufacturers, and very bad for you.
• Fats that decrease cancer risk, The best fats are unsaturated fats, which come from plant sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.

Tips for choosing cancer-fighting fats and avoiding the bad

Cancer prevention diet tip #5: Choose cancer fighting foods

Your immune system keeps you healthy by fighting off unwanted invaders in your system, including cancer cells. There are many things you can eat to maximize the strength of your immune system, as well as many cancer fighting foods. But keep in mind that there is no single miracle food or ingredient that will protect you against cancer. Eating a colorful variety gives you the best protection.

• Boost your antioxidants. Antioxidants are powerful vitamins that protect against cancer and help the cells in your body function optimally. Fruits and vegetables are the best sources of antioxidants such as beta carotene, vitamin C, vitamin E, and selenium.

• Eat a wide range of brightly colored fruits and vegetables. Colorful fruits and vegetables are rich in phytochemicals, a potent disease fighting and immune boosting nutrient. The greater the variety of colors that you include, the more you will benefit, since different colors are rich in different phytochemicals.

• Flavor with immune boosting spices and foods. Garlic, ginger, and curry powder not only add flavor, but they add a cancer fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander. Use them in soups, salads, casseroles, or any other dish.

• Drink plenty of water. Water is essentially to all bodily processes. It stimulates the immune system, removes waste and toxins, and transports nutrients to all of your organs.

Cancer prevention diet tip #6 – Prepare your food in healthy ways

Choosing healthy food is not the only important factor. It also matters how you prepare and store your food. The way you cook your food can either help or hurt your anti cancer efforts.

• Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (oatmeal!).

• Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can!) on your sandwiches. Order whole grain bread for your sandwiches. Have a side of veggies like cut up carrots, sauerkraut or a piece of fruit.

• Snacks: fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds and a little dried fruit on hand.

• Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.

• Dessert: Choose fruit instead of a richer dessert. Or a single square of dark chocolate.

Buy organic or local produce, if possible.
Some pesticides found in commercially-grown produce are also suspected carcinogens. Organic foods are free of these pesticides, and locally grown produce is less likely to have been treated with chemicals to prevent spoilage.

• Reduce your consumption of red meat, whole milk, butter, and eggs, as these are the primary source of saturated fats.
• Cook with olive oil instead of regular vegetable oil. Canola oil is another good choice, especially for baking.
• Check the ingredient list on food labels and avoid anything with hydrogenated or partially hydrogenated oils, which are usually found in stick margarines, shortenings, salad dressings, and other packaged foods.
• Trim the fat off of meat when you do eat it, and avoid eating the skin of the chicken.
• Choose nonfat dairy products and eggs that have been fortified with omega-3 fatty acids.
• Add nuts and seeds to cereal, salads, soups, or other dishes. Good choices include walnuts, almonds, pumpkin seeds, hazelnuts, pecans, and sesame seeds.
• Use flaxseed oil in smoothies, salad dressings, or mixed in snacks such as applesauce. But do not cook with flaxseed oil, as it loses its protective properties when heated.
• Limit fast food, fried foods, and packaged foods, which tend to be high in trans fats. This includes foods like potato chips, cookies, crackers, French fries, and doughnuts.
• Eat fish once or twice a week. Good choices include wild Alaskan salmon, sardines, herring, and black cod. But be conscious of mercury, a contaminant found in many types of fish.
Making smart seafood choices
For a list of the best and worst seafood choices, see the Pocket Seafood Selector, from the Environmental Defense Food.

Here are a few tips that will help you get the most benefits from eating all those great cancer fighting vegetables:

• Eat at least some raw fruits and vegetables. These have the highest amounts of vitamins and minerals, although cooking some vegetables can make the vitamins more available for our body to use.

• When cooking vegetables, steam until just tender using a small amount of water. This preserves more of the vitamins. Overcooking vegetables leaches the vitamins and minerals out. For an extra vitamin boost, use the vegetable cooking water in a soup or another dish.

• Wash or peel all fruits and vegetables. Use a vegetable brush for washing. Washing does not eliminate all pesticide residue, but will reduce it.

Carcinogens are cancer causing substances found in food. Carcinogens can form during the cooking or preserving process—mostly in relation to meat—and as foods start to spoil. Examples of foods that have carcinogens are cured, dried, and preserved meats (e.g. bacon, sausage, beef jerkey); burned or charred meets; smoked foods; and foods that have become moldy. Here are some ways reduce your exposure to carcinogens:

• The 5 Worst Foods to Grill

o Chicken breast, skinless, boneless, grilled, well done
o Steak, grilled, well done
o Pork, barbecued
o Salmon, grilled with skin
o Hamburger, grilled, well done

Source: Physicians Committee for Responsible Medicine

Do not cook oils on high heat. Low-heat cooking or baking (less than 240 degrees) prevents oils or fats from turning carcinogenic. Instead of deep-frying, pan-frying, and sautéing, opt for healthier methods such as baking, boiling, steaming, or broiling.

• Go easy on the barbecue. Burning or charring meats creates carcinogenic substances. If you do choose to barbecue, don’t overcook the meat and be sure to cook at the proper temperature (not too hot!).

• Store oils in a cool dark place in airtight containers, as they quickly become rancid when exposed to heat, light, and air.

• Choose fresh meats instead of cured, dried, preserved, or smoked meats.

• Avoid foods that look or smell moldy, as they likely contain aflatoxin, a strong carcinogen. Aflatoxin is most commonly found on moldy peanuts. Nuts will stay fresh longer if kept in the refrigerator or freezer.

• Be careful what you put in the microwave. Use waxed paper rather than plastic wrap to cover your food in the microwave. And always use microwave-safe containers.

Diabetes is on the rise, yet most cases of diabetes are preventable with healthy lifestyle changes. Some can even be reversed. The bottom line is that you have more control over your health than you think. If you’re concerned about diabetes, you can make a difference by eating a healthy diet, keeping your weight in check, and getting exercise.

Eating right for diabetes comes down to three things:

• What you eat. Your diet makes a huge difference!! Basically all you should eat mostly plant foods, cut back on refined carbs and sugary drinks, and choose healthy fats over unhealthy fats.

• When you eat. Diet is part of it, but keeping regular meal and snack times also affects your blood sugar levels and will help to keep them more constant.

• How much you eat. Portion sizes matter. Even if you eat very healthy meals, if you eat too much you will gain weight, which is a factor in diabetes.

You do not need to eat special foods, but instead simply emphasize vegetables, fruits, and whole grains. A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone!.

MYTH: You must avoid sugar at all costs.
Fact: The good news is that you can enjoy your favorite treats as long as you plan properly. The key when eating dessert or a sweet treat, is to make sure that it is part of a healthy meal plan, or combined with exercise.

MYTH: A high-protein diet is best.
Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.

MYTH: You have to cut way down on carbs.
Fact: Again, the key is to eat a balanced diet. The serving size and the type you eat are especially important for carbohydrates. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even.

MYTH: You’ll no longer be able to eat normally. You need special diabetic meals.
Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic and “dietetic” foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation

Diabetes and diet tip#1: Be smart about sweets

Eating for diabetes doesn’t mean eliminating sugar. But in order to get the most enjoyment out of sweets, it is best to save them for special occasions. After all, they are called treats for a reason. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.

How to include sweets in a diabetes-friendly diet

Eating sweets at a meal adds extra carbohydrates. Because of this it is best to cut back on the other carb-containing foods at the same meal. Carbohydrate-rich foods include all flour products (i.e. bread, tortillas, crackers), rice, cereal, fruit, juice, potatoes, corn, etc. This will help you keep your blood glucose levels on track. Just keep in mind that these carbohydrate-rich foods have many nutrients your body needs, so don’t substitute too often.

Diabetes and diet tip#2: Balance your carbs

Carbohydrates have a big impact on your blood sugar levels, but you don’t have to avoid them. You just need to be smart about what types of carbs you eat and how you balance them in the rest of your diet.

Simple vs. complex carbs

Carbohydrates include simple sugars and complex starches and fibers. Your body breaks down carbohydrates into glucose (blood sugar), which is the fuel for your cells.

• Simple Carbohydrates: Includes fruits and some vegetables, which in their natural form offer vitamins, minerals, and fiber. Simple carbs also include processed and refined foods, or “empty carbs,” with little nutritional value, such as soda, candy, snack foods, and white products such as white flour and white rice.

• Complex Carbohydrates (also called slow-release carbs): Found in starchy vegetables, legumes, and whole grains such as whole grain brown rice, millet, quinoa and steel cut or rolled oats. Complex carbs take longer to digest, which helps you stay full longer and keeps your blood sugar level more even.

Tips for balancing carbohydrates:

• Eat brown rice instead of white rice, steel-cut oats instead of processed cereals or instant oatmeal, or whole-grain bread instead of white bread.
• Balance your meals with all the food groups and make veggies the largest part of the meal. Eating carbs along with protein or a little fat helps reduce the impact on your blood sugar levels.
• Reduce how much soda and juice you drink. Switch to water or mineral water with a little juice mixed in instead.
• Eat sweet potatoes or winter squash instead of white potatoes.
• Choose a bran muffin over a croissant or pastry.

Diabetes and diet tip#3: Establish regular eating habits

Regular eating habits are especially important for diabetics. Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal or snack.

• Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.

• Eat small meals at regular times. It is helpful to eat 3 small meals plus 3 snacks spread out through the day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.

• Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.

• Listen to your body. It takes a little time for your brain to get the message that you’ve had enough to eat, so stop eating when you feel 80% full. Wait 20 minutes. If you’re still hungry, you can choose to have a little more.

Diabetes and diet tip #4: Choose fats wisely

Fats can be either helpful or harmful in your diet. People with diabetes are at higher risk for heart disease, so it is even more important to be smart about fats. Some fats are unhealthy and others have some health benefits. But all fats are high in calories, so you should always watch your portion sizes.

• Unhealthy fats – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.

• Healthy fats – The best fats are unsaturated fats, which come from plant sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.

Diabetes and diet tip #5: Make your kitchen diabetes friendly

What you keep in your kitchen can either help or hurt your diabetes diet efforts. There are some foods that you should keep around and readily available and other foods that are best kept out of sight and out of your cupboards!

3-step plan for making your kitchen diabetes friendly:

Step 1: Out of sight, out of mind. Get rid of all the unhealthy, nutrient-scarce foods in your pantry, refrigerator, and cupboards. This includes cookies, pastries, candies, sugary cereals, high-fat lunch and deli meats, fried foods, chips, cream-based foods, full-fat dairy products, juice, and sodas. When they aren’t readily available, you will eat less of them.

Step 2: Organize your food storage spaces. Stock your kitchen so you can see what you have available to eat and cook with. Keep everything visible and easy to access, so you can better plan your meals and grab healthy snacks quickly.

Step 3: Stock up on healthy appetizing foods.
• Fruit – Keep a large fruit bowl filled and in sight on a table or counter. Fruits are high in fiber and vitamins, plus they are colorful and pretty to look at. You can also keep frozen berries for smoothies or to add to yogurt. They also help curb your sweet tooth!

• Vegetables – Cut up vegetables, such as bell peppers, tomatoes, jicama, celery, and carrots, and keep them in plastic bags or containers for easy snack choices. They also taste great with hummus, a dip that has some protein and good fats in it. Also stock your freezer with your favorite veggies. This way you always have easy access to veggies to add to meals.

• Nuts and seeds – Keep a variety of nuts and seeds on hand. They stay nice and fresh when kept in the freezer or refrigerator. Add them to your morning cereal or have a little handful for a filling snack. Nut butters are also very satisfying and full of healthy fats.

• Grains – It is best to keep only slow release carbohydrates around. This means: grains such as brown rice, quinoa, millet, and pearled barley. Also stock up on whole grain, high-fiber cereals, breads, and pastas in your kitchen. You can line your shelves with glass jars filled with different varieties of grains.

Tips for sticking with a diabetes-friendly diet plan

First and foremost, take small, manageable steps. Choose two or three things you want to work on. Once you feel you have mastered those you can move on to two or three more steps towards a healthier diet. Here are some tips for making the transition easier and supporting yourself so you stick with these changes.

• Pamper your senses – Taste isn’t the only sensory pleasure. Look to the other senses—touch, sound, smell, sight—for indulgence. Fill your house with plants and flowers, get a massage, take a long shower, listen to your favorite music, play with a pet, sit in the garden, or light scented candles. When you feel pampered and indulged, you are less likely to turn to food for comfort.

• Eat with others – Make meals a social experience. Increase the pleasure of the meal through the company and the whole experience, not just from the amount you eat. Be mindful about who you share your meals with and find those friend who encourage and support you in what you are aiming to do. If you have friends who are not a good influence around food, then you can choose to do other activities with them that don’t involve eating.

• Get enough rest. If you’re tired, your body will crave sugar and other quick energy fixes. This can easily lead to overeating, rising and falling blood sugar levels, and mood swings. Get to bed on time and try taking a short nap if you are overly exhausted.

• Get to the root of your reasons for eating. Ask yourself, am I hungry for food or am I feeling hunger for something else, such as comfort? If the latter, try getting comfort through other means. Ask for a hug from a loved one, curl up with a cup of hot tea and a great book or your favorite movie, light some candles and take a bubble bath, or call a friend who makes you laugh. There are many ways to satisfy your need for comfort that don’t involve food. You just need to find what works for you.