Food and Nutrition

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The Queen's Medical Center

Food and Nutrition Services
Nutrition Guidelines of the American Cancer Society


According to the American Cancer Society, evidence continues to mount reinforcing the benefits of a predominately plant based diet along with increased physical activity.

Choose Most of the Foods You Eat From Plant Sources

  • Eat five or more servings of fruits and vegetables each day
  • Eat other foods from plant sources, such as breads, cereals, grain products, rice, pasta, or beans several times each day

Limit Intake of High-Fat Foods, Particularly From Animal-Sources

  • Choose foods low in fat
  • Limit consumption of meats, especially high-fat meats

Achieve and Maintain a Healthy Weight

  • Be moderately active for at least 30 minutes a day
  • Stay within your healthy weight range

Limit Consumption of Alcoholic Beverages (if you drink at all)

Proposed Nutrition Goals by Walter C. Willet, MD. to Reduce Cardiovascular Disease and Cancer

  1. Avoid overweight and weight gain during adulthood
  2. Be moderately to vigorously active for at least 30 minutes a day
  3. Consume five servings of fruits and vegetables daily
  4. Replace red meat with chicken, fish, nuts, and legumes, and consume dairy products at most in moderation (Limit red meat to twice monthly)
  5. Limit alcohol consumption to one drink a day for women / two for men
  6. Consider taking a multivitamin containing folic acid, particularly if alcohol is consumed daily
  7. Consume cereal products in a minimally refined, whole grain form

Suggestions for Increasing Vegetable and Fruit Intake
Breakfast

  • A glass of 100% orange, tomato, grapefruit juice
  • Slice fresh fruit into a bowl of cold cereal
  • Top waffles, pancakes, or French toast with frozen or fresh berries
  • Microwave hot oatmeal with cinnamon and dice in an apple or pear
  • Stir fresh or dried fruit in yogurt and sprinkle with nuts

Snacks

  • Keep baby carrots with you or serve after school with low-fat dressing
  • Try a new fruit or vegetable every week
  • Pack a bag of trail mix with dried fruit-apples, apricots, or pineapple
  • Spread a thin layer of peanut butter on a banana or your favorite apple
  • Enjoy a fruit topping on frozen yogurt or low-fat ice cream
  • Drink a glass of 100% vegetable or fruit juice

Lunch/Dinner

  • Top off a sandwich with lettuce, spinach leaves, tomatoes or onions
  • Side dish of canned peaches, pineapple or baked beans with a sandwich
  • A bowl of vegetable soup...cold gazpacho or steamy mixed vegetable
  • A plate of leafy greens from the salad bar
  • Carry a crunchy apple or creamy banana to enjoy for dessert
  • Top off your pizza with onions, mushrooms, peppers, or even pineapple
  • Stir-fry lean beef with veggies, such as broccoli, red peppers and carrots
  • Add a few frozen vegetables to casserole or soup
  • Have a bean burrito topped with salsa, tomato, and lettuce
  • Serve sliced or canned fruits, or fruit salad as a garnish or dessert

Reputable Sources of Information

  • American Cancer Society: www.cancer.org
  • CancerGuide by Steve Dunn: www.cancerguide.org
  • National Cancer Institute: www.cancernet.nci.nih.gov


Monday thru Friday:
8:00am to 4:30pm

 


808.691.4255

 


808.691.7807

 


nutrition@queens.org

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