Serve Up a Tasty Menu with a Cancer-Fighting Punch
February 23, 2017
May 21, 2015
If you thought you had to eat only fruits, vegetables and grains to help prevent cancer, you may be in for a pleasant surprise. Here’s a menu that packs both a delicious and cancer-fighting punch.
Breakfast: Sweet Potato and Brussels Sprouts Hash
There is no denying the power of fruits and vegetables when it comes to fighting cancer. They contain tons of important antioxidants and nutrients that our bodies need, plus filling fiber that helps us eat less. Breakfast is often “the forgotten meal” when it comes to adding that healthful produce. Get in a healthy dose with this breakfast that includes sweet potatoes and Brussels sprouts. Bonus points: Support your local farmer and choose pastured organic eggs that are higher in antioxidants, Omega-3 fatty acids, and vitamin D.
Lunch: Sliced Steak Salad with Arugula
Who says steak can’t have its place on a cancer-fighting menu? It absolutely can, as long as you choose grass-fed meat (and other grass-fed animal products) that contains higher amounts of conjugated linoleic acid that actually protects you against heart disease, diabetes and cancer. Grass-fed meats also have higher amounts of important antioxidants like carotenoids and vitamin E. Add a cup of Butternut Squash and Apple soup for heartier appetites.
Afternoon Snack: Greek Yogurt with Berries
A high sugar diet is another concern when it comes to fighting cancer. Some studies suggest a lower carbohydrate diet can help prevent cancer. So skip the candy machine or pretzels and have this snack instead. Plain yogurt (again, local from grass-fed cows is best) loaded with high-fiber, antioxidant-rich berries will help curb your hunger until dinner. Opt for plain yogurt with the natural sweetness of fresh fruit to avoid the added sugar and sweeteners found in many popular brands.
Dinner: Roast Salmon with Tomato Sauce
Get another healthy dose of omega-3 fats in this delicious dinner. Choose wild-caught salmon for the highest levels and lowest risk of contamination. And did you know that your body can better absorb the antioxidant lycopene from cooked tomato products? This entrée is great with a side of steamed broccoli or asparagus drizzled with extra-virgin olive oil.
Skip the Sugar...and Maybe the Grains
In addition to eating the cancer-fighting foods on this menu, be sure to skip sugary beverages and choose water instead. While it’s important to stay well hydrated, soda and other sugary beverages up your calorie intake and contribute to obesity. Note that this menu doesn’t include grains. If you add grains, choose 100% whole grains, and don’t let them take the place of more nutritious vegetables and fruits in your diet.
Janelle Glick, MA, RD, LDN
Janelle Glick, MA, RD, LDN, is a wellness dietitian with Lancaster General Health Corporate Wellness. She holds a B.S. in Nutrition and Dietetics from Messiah College and a M.A. in Nutrition Education from Immaculata University. Her special areas of interest include weight management and health coaching.