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It should not be surprising to you that my best advice for ensuring a healthy, long life is to base your diet as our ancestors did on a foundation of many different plant foods. Eating fruits, vegetables, beans, and whole grains in abundance will unquestionably help to eliminate carcinogenic agents from the body. We have done enough population studies to prove such foods decrease the risk of all cancers. Here are some specific recommendations we make at the AMC Cancer Research Center:
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Fourteen Recommendations for Eliminating Carcinogens from Your Body
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1. Eat a plant-based diet containing five to nine servings of fruits and vegetables per day. 2. When it comes to calories, less is more. Calorie restriction decreases risk of cancer and keeps us from aging prematurely. 3. Eat healthy meals at regular times. Don t skip breakfast. If you get hungry between meals, eat fruits and raw vegetables and/or whole-grain snacks or nuts. 4. Drink six to nine glasses of water per day. 5. Minimize refined sugars as well as processed carbohydrates. 6. Keep fat intake to 20 30 percent of your diet and make sure the sources of fat contain omega-3 and omega-6 fats (flaxseed oil, walnuts, seeds, avocados, olives, and cold-water fish such as salmon and tuna). 7. Eat small portions (six ounces or less) of lean meat from rangeor grass-fed animals. 8. Avoid overcooked and burned meats, charcoal barbecued meats, salt-cured and smoked meats, and salt-pickled foods, which contain dangerous chemicals that can trigger the process of cancer. The recipes provided later in this book illustrate many delicious and health-protective methods of preparing foods.
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INSIGHTS FROM TRADITIONAL DIETS
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9. Avoid processed, polished grains but consume whole grains such as brown rice, whole wheat, oats, and barley. This will increase your intake of both soluble and insoluble fiber as well as beneficial phytochemicals. 10. Avoid consumption of excessive protein. 11. Decrease salt content of food. Season sparingly or better yet, season instead with pepper, which contains phytochemicals that help in the absorption of other phytochemicals. 12. Do not drink more than two alcoholic beverages per day if you are a male and one and a half or less if you are a female. Wines, especially red wines, contain several beneficial phytochemicals but should still be consumed in moderation. 13. Try to maintain an ideal weight and avoid obesity. 14. Exercise regularly. Do cardiovascular and weight-bearing exercise at least three times a week for at least thirty minutes per day (more if possible). This will increase your metabolic rate and allow you to use calories more efficiently, as well as decrease stress.
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` Problems with the U.S. Government Dietary Guidelines
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This brings me to the U.S. Food Guide Pyramid developed by the Department of Agriculture. If our government is attempting to take a leadership role in directing Americans to a healthy way of eating, it is not succeeding. Obesity and type II diabetes continue to rise and we as a nation are just getting fatter. It is estimated that 61 percent of us weigh too much and 25 percent are obese. An investigation of women in the Nurses Health Study found that those who followed the USDA s pyramid were no healthier than those that didn t. And what about the multitude of cultures attempting to assimilate in our country with dietary habits based on traditions that bear little resemblance to our own The government s pyramid fails to address the health needs of these people.
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USDA DAILY FOOD GUIDE PYRAMID
Other Category Eat sparingly fats, oils, and sweets Milk Group Meat Group 2 3 servings 2 3 servings milk, cheese, meat, poultry, and yogurt fish, dry beans, eggs, and nuts
Vegetable Group 3 5 servings
Fruit Group 2 4 servings
Grain Group 6 11 servings breads, cereals, rice, and pasta
Source: Department of Agriculture U.S. Department of Health and Human Services
In my view, there are four problems with the USDA Daily Food Guide Pyramid. First, the relative weight it gives to the key food groups is outof-date with current research. Dr. Walter Willett, a well-known nutrition researcher from the Harvard School of Public Health, also believes the government s pyramid is outdated to the point that it may actually contribute to obesity, poor health, and unnecessary early deaths. Dr. Willett discusses the changes that are needed in the food pyramid in his new book Eat, Drink and Be Healthy. The pyramid treats the different food groups in a far too general and oversimplified way. It fails to include exercise and a healthy mental state as significant factors, and it erroneously assumes Americans are a homogenous people. The grain group forms the foundation of our government s food pyramid. Apparently, the old saying Bread is the staff of life is alive and well at the USDA. As a nutrition scientist, I do not disagree with the necessity of grain-based foods in a healthy diet. But I differ with the government s recommendation in the relative weight grains are given in the pyramid and its lack of distinction between simple and complex
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