Nutrition

Good health requires proper nutrition. But what, exactly, constitutes a “balanced diet”? Is there more to it than eating well? Are there good eating habits that prevent cancer? Our wellness partner, the American Cancer Society (ACS), has been asking and researching these questions for years. Their guidelines are summarized below and published in the ACS Summary of Nutrition and Physical Activity Guidelines for Cancer Prevention.

Nutrition Recommendations

Eat a healthy diet, with an emphasis on plant sources.

Choose foods and beverages in amounts that help achieve and maintain a healthy weight.

Become familiar with standard serving sizes (see table above), and read food labels to become more aware of actual servings consumed.
Eat smaller portions of high-calorie foods. Be aware that "low-fat" or "nonfat" does not mean "low-calorie" and that low-fat cakes, cookies, and similar foods are often high in calories.
Substitute vegetables, fruits, and other low-calorie foods and beverages for calorie-dense foods and beverages such as French fries, cheeseburgers, pizza, ice cream, doughnuts and other sweets, and regular sodas.
When you eat away from home, choose food low in calories, fat, and sugar, and avoid large portion sizes.

Eat 5 or more servings of vegetables and fruits each day.

Include vegetables and fruits at every meal and for snacks.
Eat a variety of vegetables and fruits each day.
Limit French fries, snack chips, and other fried vegetable products.
Choose 100% juice if you drink vegetable or fruit juices.

Choose whole grains in preference to processed (refined) grains and sugars.

Choose whole grain rice, bread, pasta, and cereals.
Limit consumption of refined carbohydrates, including pastries, sweetened cereals, and other high-sugar foods.

Limit consumption of processed and red meats.

Choose fish, poultry, or beans as an alternative to beef, pork, and lamb.
When you eat meat, select lean cuts and eat smaller portions.
Prepare meat by baking, broiling, or poaching, rather than by frying or charbroiling.

If you drink alcoholic beverages, limit consumption. Alcohol is an established cause of many cancers. People who drink alcohol should limit their intake to no more than 2 drinks per day for men and 1 drink a day for women. The recommended limit is lower for women because of their smaller body size and slower metabolism of alcohol. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits.

What Counts As a Serving?

Fruits

1 medium apple, banana, orange
½ cup of chopped, cooked, or canned fruit
¾ cup of 100% fruit juice

Vegetables

1 cup of raw, leafy vegetables
½ cup of other cooked or raw vegetables, chopped
¾ cup of 100% vegetable juice

Grains

1 slice of bread
1 ounce of ready-to-eat cereal
½ cup of cooked cereal, rice, or pasta

Beans and nuts

½ cup of cooked dry beans
2 tablespoons of peanut butter
1/3 cup nuts

Dairy foods and eggs

1 cup of milk or yogurt
1 ½ ounces of natural cheese
2 ounces of processed cheese
1 egg

Meats

2-3 ounces of cooked, lean meat, poultry, or fish

Healthy Recipes

Whatever the occasion, you can serve a healthy menu without sacrificing taste. Try these recipes to kick up the nutrition and keep down the calories in your cooking.

Weight Watchers @ Work - Join a UW Weight Watchers group that meets weekly at the main campus (in Schmitz Hall) and the UW Medical Center.

American Cancer Society - Whatever the occasion, you can serve a healthy menu without sacrificing taste. Try these recipes to kick up the nutrition and keep down the calories in your cooking. To log into ACS's website, go to www.FightCancer.org, and enter husky.

Fruits & Veggies Matter - a robust website, sponsored by the Center for Disease Control, to inspire you to increase the amount of fruits and vegetables in your diet.

Weight Watchers @ Work - Receive great recipes when you join UW Weight Watchers. Groups meets weekly at the main campus (in Schmitz Hall) and the UW Medical Center.

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