Did you know a healthy diet can protect against colon cancer risk? Let’s compare your patterns with the latest nutrition recommendations.
1) Fruits and Vegetables: Have at least five servings (2 ½ cups) each day. How many servings have you had today?
2) Fiber: Use high fiber breads, cereals, and grains to reach at least 25-30 grams fiber per day, as well as provide important prebiotics.
3) Calcium: Most adults need at least 1200 milligrams per day. Did you reach this amount today?
4) Vitamin D: Alaskan winters do not provide much of this important vitamin. Ask your doctor or dietitian if you need a supplement.
5) Red Meat: Limit to no more than three servings per week. How many servings have you had this week?
6) Processed Meats: Avoid if possible. This category includes bacon, sausage, hot dogs, and ham.
7) Alcohol: The less you drink the lower your cancer risk.
Black Bean and Salsa Soup
Adapted from: Eating Well Magazine
1 Tablespoon olive oil 3 cups chicken or vegetable broth
1 small onion, chopped ½ cup salsa
1 garlic clove, crushed ¼ teaspoon salt
1 Tablespoon chili powder 1 Tablespoon lime juice
Topping options: fresh cilantro, reduced-fat sour cream
1 teaspoon ground cumin
2 (15 ounce) cans black beans, drained
In large soup pot, heat olive oil over medium heat. Add onion and garlic, stirring until softens. Add chili powder and cumin and cook, stirring 1 minute more. Add beans, broth, salsa, and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from heat and stir in lime juice.
Nutrition Profile (per Serving size of 1 ¼ cups): 206 calories, 10 grams protein, 10 grams fiber.
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