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| New | Number of Pre-Diabetic kids on the rise (MOBILE, Ala.) November 7 - Parents listen up, federal health
officials warn a lot of young people are at risk of developing full blown diabetes. |
Researchers from the Center for Disease Control and Prevention and the National Institutes of Health examined
data that showed 2 million adolescents and teens have a pre-diabetic condition linked to obesity and inactivity. Dr. Carol
Parks of Providence Hospital says that makes sense. "Our children, our adolescents are accustomed to eating fast
food, I would bet at least one meal out of every days time," says Dr. Parks. Some students believe a variety of unhealthy snacks also play a role. "At my school our
snack machine has Snickers, M & M's, blow pops anything 50 cents," says Mobile student, Jemelia Rainer. Parents believe the holidays can especially hard on adolescents
that are diabetic. "All the pies and treats we eat during the holidays is probably gonna make diabetes go up,"
says Mobile parent, Michael Mott. But Dr. Parks
says there are steps adolescents can take to change their health. "If they exercise, if they decrease the amount
of carbohydrates they take in they may not even become diabetic at a later age," says Dr. Parks. Doctors say these teens need to find out if they have a history of diabetes where they
can make changes now instead of having to take diabetes medicine for the rest of their lives. The study also showed among overweight adolescents, one in six have pre-diabetes.
 | NEW | Diabetes Death Toll Could Triple Within 20 Years: Report Unless America's obesity epidemic is brought under control,
the number of people dying and suffering from diabetes and its complications will roughly triple by the year 2025, a new study
predicts. The study, released Wednesday by the
Yale Schools of Public Health and Medicine, in conjunction with the Institute for Alternative Futures, said those dire predictions
will come true if the U.S. health-care system continues to fail to adequately prevent and treat the disease. "Diabetes is one of only two major causes of death in
the U.S. that continues to increase while other major causes of death are declining. This is directly linked to the obesity
epidemic," said Derek Yach, of the Yale School of Public Health. The study found that if the health-care system remains unchanged, by 2025: - Diabetes-associated deaths will nearly triple from 213,062 in 2000 to 622,000.
- Blindness from diabetes will increase three-fold from 24,000
to 70,000.
- Cases of kidney disease because
of diabetes will almost triple from 41,046 to 119,000.
- Amputations because of diabetes will triple from 82,000 to 239,000.
- By the year 2025, the U. S. will nearly triple its spending on costs associated with diabetes to $351
billion.
- The number of people living with
diabetes will more than double to 50 million -- equivalent to the population of nearly 27 states.
|
NEW | | | Lifestyle Changes Could Save Millions TUESDAY, Oct. 4 (HealthDay News) --
More than 36 million lives could be saved worldwide by 2015 if the number of deaths from chronic diseases such as cancer,
stroke and heart disease are cut by an additional 2 percent each year, say four papers published online Wednesday in The
Lancet. The papers' authors say the
2 percent annual decrease in deaths from chronic diseases should be set as a international goal. The target is based on successes
in several countries that have already implemented programs to prevent chronic diseases. Publication of the four papers coincides with the release of a World Health Organization report on
chronic diseases around the world. According
to one of the papers, about 58 million people will die in 2005 worldwide, with 35 million of those deaths due to chronic diseases.
By 2015, those figures will increase to 64 million and 41 million, respectively. Reducing the number of deaths caused by chronic disease by 2 percent a year would result
in about 36 million fewer deaths between 2005 and 2015. Of those prevented deaths, 28 million would occur in low- and middle-income
countries. The paper noted that the knowledge
to prevent a large proportion of chronic deaths is already here. Research indicates that at least 80 percent of heart disease,
stroke and type 2 diabetes, and 40 percent of cancer could be prevented through healthy diet, regular
physical activity and tobacco abstinence. |
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New
8 Ultimate Flat-Belly Summer Foods Posted Fri, May 23, 2008 95% of users found this article helpful. As the summer inches closer and the siren call of weekends at
the beach grows louder, we have plenty of reasons to slim down.
But with all of the neighborhood barbecues, pool
parties, and vacations come a slew of dubious dietary intruders — it's like the world has become one big surf shack,
and we're all grabbing the large fries to go with our crispy clam strips. (And oh, we'll have the small chocolate
milk shake with that, to save room for a double scoop waffle cone later. Yes, with the crushed peanut butter cups on top!)
Problem is, there couldn’t be a worse time to lose control of your diet; showing a little skin is one thing, turning
into a jiggle juggernaut quite another.
To combat the nutritional chaos and the extra poundage that comes with
the rising mercury, we’ve chosen the eight best foods to eat every day. Beyond being packed full of disease-fighting,
life-extending nutrients, these foods will also help keep your belly full, because they’re loaded with fiber and protein,
the sultans of satiety.
Find a way to work these potent superfoods into your diet every day, and you’ll
curb cravings before they hit, crowding out much of the junk we turn to when hunger calls. The result? Well, it could mean
saving 600 calories or more a day. Couple that with 30 minutes of moderate exercise, and you can shed as many as 12 pounds
in six weeks — just in time to strut your stuff on the sand!
1. Spinach
It
may be green and leafy, but spinach is no nutritional wallflower. This noted muscle-builder is a rich source of plant-based
omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood
flow to the nether regions, helping to protect you against age-related sexual issues. Aim for 1 cup fresh spinach or a half
cup cooked per day.
SUBSTITUTES: Kale, bok choy, romaine lettuce
FIT IT IN: Make your
salads with baby spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave
for an instant dip.
2. Yogurt
Various cultures claim yogurt as their own creation, but the 2,000-year-old
food’s health benefits are not disputed: Fermentation spawns hundreds of millions of reinforcements for the battalions
of beneficial bacteria in your body. That helps boost your immune system, provides protection against cancer, and even does
duty as a cavity-fighter. Not all yogurts are created equal, though, so make sure the label says “live and active cultures.”
And watch out for high-fructose corn syrup; stealth sugars are worth avoiding in yogurt and everywhere else.
SUBSTITUTES: Kefir, cottage cheese
FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and
honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings
and dips.
3. Tomatoes
There are two things you need to know about tomatoes: Red are the
best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh
ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease
your risk of bladder, lung, prostate, breast, skin, and stomach cancers, as well as reduce the risk of coronary artery disease.
Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. Plant some now for a
health harvest in July and August. This Men's Health video will show you how. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava
FIT IT IN: Dress sliced
heirloom tomatoes with torn basil and olive oil; guzzle low-sodium V8 and gazpacho; roast cherry tomatoes and serve over grilled
fish or chicken. 
4. Carrots
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids
— fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and
severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none of them is as easy to prepare,
or have as low a caloric density, as carrots do. Aim for a half cup a day.
SUBSTITUTES: Sweet potato, pumpkin, butternut
squash, yellow bell pepper, mango
FIT IT IN: Snack on baby carrots; grate raw carrots into salad; toss
a carrot into a breakfast smoothie with frozen mango and OJ; roast carrot chunks with olive oil, salt and cumin.
5. Blueberries
Host to more antioxidants than any other North American fruit, blueberries help
prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that
blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries
a day, or a half cup frozen or dried.
SUBSTITUTE: Açai, an Amazonian berry, has even more antioxidants
than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp of açai pulp to cereal, yogurt, or a smoothie.
FIT IT IN: Mix fresh blueberries into plain yogurt; blend with ice, yogurt, banana, and OJ for a 60-second smoothie;
toss with baby spinach, red onions, goat cheese, and raspberry vinaigrette for a summer salad.
6.
Black Beans
All beans are good for your heart, but none can boost your brain power like black beans. That’s
because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily
half-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.
SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans
FIT IT IN: Wrap black beans
in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 2 Tbsp olive oil
and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes. 
7. Walnuts
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory
polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut just needs a cape and we
could call it a superhero. Other nuts combine only one or two of these features, not all three. A serving of walnuts —
about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack. Keep a can of Planters
Nutrition Heart Healthy Mix in your desk drawer or glove compartment, and use them to lead you away from temptation.
SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
FIT IT IN: Sprinkle on top of
salads; chop and add to pancake batter; mix 1 cup walnuts with a half cup dried blueberries and a quarter cup of dark chocolate
chunks.
8. Oats
The original wunderkind of health food, oats garnered the FDA’s
first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with
carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per half-cup
serving, they deliver steady muscle-friendly energy.
SUBSTITUTES: Quinoa, flaxseed, amaranth, pearly barley
FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving; sprinkle
2 Tbsp ground flaxseed on cereals, salads, and yogurt; sub quinoa in for brown rice.
As awareness intensifies about the growing problem of childhood
obesity, the U.S. Department of Agriculture has issued a modified food guide pyramid, emphasizing healthy food choices, for
children aged 2 to 6.
According to the American Dietetic Association, 15 percent of children in the United States are
overweight, a statistic fueled by high-fat eating and sedentary lifestyles.
The
Food Guide Pyramid for children is an adaption of the original Food Guide Pyramid issued in 1992.
The children's guide features images of single-serving foods commonly eaten by children such as a chicken drumstick, a
lollipop, waffles and green beans. "I think it will help children identify better what they ought to eat in moderation,"
said Agriculture Secretary Dan Glickman, who unveiled the new eating guide.
The recommendations for the children's
guide are simplified, with shorter food-group names and a set number of servings rather than a range of servings to meet nutrition
needs. For example, the children's pyramid calls for 2 servings from the "milk group" rather than the original
pyramid's 2 to 3 servings from the "milk, yogurt and cheese group." Physical activity is stressed with
images of children jump roping, running and walking a dog. "This is a very good tool that caregivers can use to
help make choices that will make a difference in their children's health," said the ADA'S Edith Howard Hogan.
Nutrition experts say advice such as eating smaller portions and encouraging physical activity was needed. However,
some criticize the guide for simplifying too much, including the use of images such as a glass of milk, a hamburger and ice
cream -- sources of saturated fat. The advocacy group Center for Science in the Public Interest says the pyramid recommendations
are good, but its members want to prevent special interest groups from unduly influencing children's eating habits. "Congress
and elsewhere should really be working hard to oppose the fast food, soft drinks, other junk food companies and encourage
kids to eat a healthy diet, by banning junk food ads on children's television, improving the quality of food in schools
and keeping junk out of schools," said CSPI's Michael Jacobson. |
10 great health foods: Best bets for eating wellHere are your best bets for eating well. These 10 health foods
are some of the healthiest because they meet at least three of the following criteria: - Are a good or excellent
source of fiber, vitamins, minerals and other nutrients
- Are high in phytonutrients and antioxidant compounds, such
as vitamins A and E and beta carotene
- May help reduce the risk of heart disease and other health conditions
- Are
low in calorie density, meaning you get a larger portion size with a fewer number of calories
- Are readily available
Click on the tabs to the left to find out more about these foods and what makes them good choices. ApplesWhy eat apples? Apples are an excellent source of pectin, a soluble fiber that can lower
blood cholesterol and glucose levels. Fresh apples are also good sources of the vitamin C — an antioxidant that protects
your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood
vessels healthy, and aids in the absorption of iron and folate. AlmondsWhy eat almonds? These tear-shaped nuts are packed with nutrients — fiber, riboflavin,
magnesium, iron and calcium. In fact, almonds have more calcium than any other nut — 70 milligrams (mg) in 23 almonds.
And one serving of almonds provides half of your body's Recommended Dietary Allowance (RDA) of vitamin E. Like all
nuts, almonds provide one of the best plant sources of protein. And they're good for your heart. Most of the fat in almonds
is monounsaturated fat — a healthier type of fat that may help lower blood cholesterol levels. BlueberriesWhy eat blueberries? Blueberries are a rich source of plant compounds (phytonutrients).
As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve
short-term memory and promote healthy aging. Blueberries are also a low-calorie source of fiber and vitamin C —
1 cup of fresh blueberries has 83 calories, 3.5 grams of fiber and 14 mg of vitamin C. BroccoliWhy eat broccoli? Besides being a good source of calcium, potassium, folate and fiber,
broccoli contains phytonutrients — a group of compounds that may help prevent chronic diseases, such as heart disease,
diabetes and some cancers. Broccoli is also a good source of vitamins A and C — antioxidants that protect your body's
cells from damage. Red beansWhy eat red beans? Red beans — including small red beans and dark red kidney beans
— are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They're also an excellent low-fat,
low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases
such as cardiovascular disease and cancer. SalmonWhy eat salmon? Salmon is an excellent source of omega-3 fatty acids — a type of
fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular
heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques,
lower blood pressure and reduce the risk of stroke. In addition to being an excellent source of omega-3s, salmon is
low in saturated fat and cholesterol and is a good source of protein. SpinachWhy eat spinach? Spinach is high in vitamins A and C and folate. It's also a good
source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system
and may help keep your hair and skin healthy. Sweet potatoesWhy eat sweet potatoes? The deep orange-yellow color of sweet potatoes tells you
that they're high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in
your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber,
vitamins B-6, C and E, folate and potassium. And like all vegetables, they're fat-free and relatively low in calories
— one small sweet potato has just 54 calories. Vegetable juiceWhy drink vegetable juice? Vegetable juice has most of the vitamins, minerals
and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and
vegetable juices, which include tomatoes, are good sources of lycopene, an antioxidant which may reduce the risk of heart
attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be
sure to select the low-sodium varieties. Wheat germWhy eat wheat germ? At the center of a grain of wheat is the wheat germ — the
part of the seed that's responsible for the development and growth of the new plant sprout. Though only a small part of
the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate,
magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.  Overweight & Obesity Department of Health & Human Services During the past 20 years,
obesity among adults has risen significantly in the United States. The latest data from the National Center for
Health Statistics show that 30 percent of U.S. adults 20 years of age and
older—over 60 million people—are obese.
This increase is not limited to adults. The percentage of young
people who are overweight has more than tripled since 1980. Among children and teens aged 6–19 years, 16 percent (over
9 million young people) are considered overweight. These increasing
rates raise concern because of their implications for Americans’ health. Being overweight or obese increases the risk
of many diseases and health conditions, including the following: - Hypertension
- Dyslipidemia (for
example, high total cholesterol or high levels of triglycerides)
- Type
2 diabetes
- Coronary heart disease
- Stroke
- Gallbladder disease
- Osteoarthritis
- Sleep apnea and
respiratory problems
- Some cancers (endometrial, breast, and colon)
Although one of the national health objectives for the year
2010 is to reduce the prevalence of obesity among adults to less than 15%, current data indicate that the situation is worsening
rather than improving.
U.S.
Unveils New Food PyramidBy Amanda Gardner, HealthDay Reporter TUESDAY, April 19 (HealthDay News) -- The U.S. government
on Tuesday unveiled 12 new individualized food pyramids to replace the one old one. The pyramids feature vertical bands representing
different food groups instead of horizontal bands, as well as a person climbing a set of steps on the outside of the pyramid. They also follow the new
dietary guidelines that were released earlier this year. Those guidelines recommend eating two cups of fruit and two-and-a-half
cups of vegetables a day, along with three ounces of whole grain foods, three cups of fat-free or low-fat milk and at least
30 minutes of exercise. The steps, which match the new slogan, "Steps to a Healthier You," are meant to invoke physical
activity as an essential component of good health. But they could just as easily be a reference to the Herculean task the
government faces trying to combat inertia and obesity in the United States. Today, two thirds of adults in the country are overweight or obese, while 15 percent
of adolescents and 15 percent of children aged 6 to 11 are overweight. A recent study claimed that obesity had reduced the
average lifespan by nine months. The old food guide pyramid had been in place since 1992, but "few Americans followed the recommendations,"
U.S. Department of Agriculture Secretary Mike Johanns told a press conference Tuesday. "It became increasingly clear that we
needed to do a much better job of communicating the nutrition message so that Americans could understand how to begin making
positive changes in their lifestyles," he said. Central to the new pyramid system is the idea of individuality.
"The idea of one-size-fits-all is a very difficult concept to make work, really impossible. We're different,"
Johanns said. "Every single American can find a pyramid that is right for them." Johanns' personal dietary plan, he said,
includes 2,800 calories per day with targets of 10 ounces of grain, three-and-a-half cups of vegetables, two-and-a-half cups
of fruit, three cups of milk and 7 ounces of meat and beans. Jackie Newgent is a nutrition consultant and culinary instructor at the Institute
of Culinary Education in New York City. "I really do think that the changes will help Americans follow the dietary guidelines
and the reason behind that is that, in the past, we had one pyramid and it had a range of servings and it really did take
someone like myself, who is a registered dietician, to operationalize that for everyone," Newgent said. "Now what
we have are different pyramids so everyone can find what is exactly right for them rather than not knowing which range they
should be eating from. This is more decisive information." The national plan also includes 23 key recommendations to good health, and 18 suggestions
for specific groups of people such as racial and ethnic minorities and seniors. The U.S. Department of Agriculture will also
be coming out with a Spanish-language version and a kid-friendly version. Another aspect of the new plan is accessibility. For instance, serving sizes are
now denoted in common household measurements such as cups. "Converting over to cups and measurements that people do understand is very
important because that's how we cook and how we think in the United States," Newgent said. Above all, the plans are supposed to be doable.
"First and foremost is moderation," Johanns said. "You can enjoy a lot of different kinds of food, and even
a small amount of exercise will make a difference. The key is to get started." While the advice dispensed in the new food pyramids
is geared for weight maintenance, there is an option for weight reduction as well. The new guidelines are supported by a Web site -- www.mypyramid.gov
-- touted by Johanns as "outstanding." There will also be traditional print materials available and, Johanns said,
posters will probably start appearing in health clinics, doctors' offices, schools and more. "We are going to do
everything we can to get the message out and get information into the hands of the average person," Johanns said. The American Dietetic Association
essentially praised the new "MyPyramid" food guidance system, while maintaining that the ultimate success of the
program will rest on whether people can use it effectively. "Time will tell if 'MyPyramid' will convey to consumers the vital
nutritional message of balance, variety, moderation and adequacy," said Susan H. Laramee, president of the American
Dietetic Association, in a prepared statement. The new prescriptions are consistent with ADA's emphasis
on greater consumption of fruits, vegetables, low-fat dairy products and whole grains. The organization,
which helped develop the 2005 Dietary Guidelines on which the new pyramids are based, is also in agreement with other key
elements of the plan, including a personalized approach, eating a variety of foods in moderation, paying attention to overall
calorie consumption, and balancing food intake with physical activity. | FOOD GUIDE PYRAMID RECOMMENDATIONS | Children ages 2 to 6
Choose a variety of foods
Eat fewer food items
containing a high percentage of fats and sugars such as soda and cookies
Consume enough calcium and protein
through milk products, meat, poultry, fish, beans and eggs.
Eat whole grains foods for carbohydrates and fiber
Add more fruits and vegetables to the diet |
Medicare Redefines Obesity as Medical By Elizabeth Weise, USA TODAY, July 16, 2004 In a major decision that turns obesity from a personal
failure to a medical problem, Medicare announced Thursday that it would remove barriers to covering anti-obesity treatments
after 40 years of saying fat was not an illness and not covered.
The change, disclosed by Health
and Human Services Secretary Tommy Thompson at a Senate hearing, could open the program to covering surgery to shrink the
stomach and intensive and outpatient programs at hospitals that provide diet and exercise
management. Medicare, a government insurance program, provides medical coverage for more than 40 million Americans 65 and
older as well as those with disabilities. The change suggests that private insurers likely will feel pressure to provide similar
coverage. “It will put more pressure on them in terms of medical and surgical procedures,” says
health-financing researcher John Newman of Georgia State University. More than 60% of Americans are overweight, and about 30% are obese. In the Medicare
population, 37% are overweight and 18% are obese. Obesity contributes to diabetes, heart disease, cancer and arthritis. It
also is believed responsible for about 300,000 deaths a year. “Treating
obesity-related illnesses and complications adds billions of dollars to the nation’s health care costs,”
Thompson told a Senate subcommittee. Previously, Medicare’s Coverage Issues Manual said obesity was not an illness, and by law,
only illnesses and injury could be covered. The new HHS language stops short of calling obesity a disease, which would have
required Medicare to pay for treatments. But the change removes the reference to obesity not being an illness. That means
approval of treatments is possible, but only if scientific research proves them effective and a national Medicare panel
agrees. So coverage won’t change immediately. HHS officials say they can’t predict what this will cost Medicare
because they don’t know yet what it will be asked to cover. “Medical science will now determine whether we provide coverage for the treatments
that reduce complications and improve quality of life for the millions of Medicare beneficiaries who are obese,” says
Mark McClellan, administrator of the Center for Medicare & Medicaid Services. The new language won’t extend coverage to weight-loss
drugs. What it will do is tell the public “that this is something that needs to be medically dealt with,” says
Carlos Hamilton, president of the American Association of Clinical Endocrinologists. “It’s not just a lifestyle
or a habit issue.”
Health experts recommend that good home cooking NEW
By Liz Szabo, USA TODAY ~ May 5, 2004 Many Americans spend more time
in traffic these days than in the kitchen. But as lives grow busier — and waistlines grow larger — a number of nutritionists
are calling for Americans to reduce their risk of cancer and other diseases by cooking at home more and eating out less. "The more you eat in, the more you can control and the healthier your
plate is going to be," says Rachel Brandeis of the American Dietetic
Association. "I wish people would think that when they are eating,
they could be lowering their cancer risk." When dining out, people tend to gravitate toward all the wrong things,
says Brandeis, a registered dietitian. People consume 50% more calories, fat and sodium when they eat out than when they cook
at home. And restaurant customers often miss out on fruits, vegetables, whole grains, beans and other vitamin-rich "powerhouse
foods" that may reduce the risk of cancer, Brandeis said. Experts believe
up to one-third of cancers are related to diet. Diets filled
with red meat but few vegetables, for example, have been linked to several
kinds of cancer. And overeating — which may be harder to avoid at restaurants — can lead to obesity, which increases
the risk of postmenopausal breast cancer, as well as cancers of the colon, kidneys, esophagus, endometrium and other tissues,
according to the National Cancer Institute. Surveys show that Americans are eating out more and more. "We're eating in front of
our cars, we're eating in front of the TV, but we're not sitting down as families," Brandeis says. "We're
more sedentary than we've ever been, and we're fatter than we've ever been." Nutritionists know it's
not easy to break old habits. Many people say they barely have time to exercise, let alone fix dinner. Brandeis, a mother
of two, says her secret is organization. She cooks six nights a week, even though she
and her husband both work. She spends 15 to 20 minutes planning a week's worth of menus and writing a grocery list. She
shops just once a week. Brandeis says she opts for easy cooking methods, too. In the winter, she tosses vegetables in
a crockpot. In the summer, she grills. When cooking chicken, she prepares extra to use in salads or sandwiches the next day.
The American Institute for Cancer Research, which focuses on nutrition and cancer, has produced a guide filled with tips like
these, called "Homemade for Health" (www.aicr.org). Melanie Polk, the institute's director of nutrition education, says cooking
at home has many benefits. It teaches children about nutrition as well as the importance of sharing household chores.
Kirstin Kristinus of Washington, D.C., says cooking at home brings her family together. Her 4-year-old daughter enjoys
helping in the kitchen and spending extra time with her mother. Kristinus also strives to reduce her family's cancer
risk with every meal. She plans her menus around whole foods, such as blueberries, tomatoes or broccoli. If she cannot
cook herself, she leaves menus and recipes for her nanny or husband. "I want to make sure that
these food groups are being served every day," says Kristinus, 39, a homemaker with two children. Though experts dispute the particular health benefits
of individual foods, they agree that people should aim to include as many colors and textures as possible. "The only
way to know that you are getting all the beneficial things is to expose yourself to a wide variety of these plant chemicals,"
says Steven Shiff, a doctor at the Center for the Study of Diet and Nutrition at the Cancer Institute of New Jersey. "If
you eat on the run or out at a restaurant, it's a lot easier to choose unhealthful things." Dietitians suggest bringing homemade lunches
to school and work, along with fruit or nuts for a mid-afternoon snack. "Your body needs to be refueled every three to
four hours, and it's a great opportunity to get something healthy," Brandeis
says. "There is nothing healthy in a vending machine." Nutrition experts say families don't have to swear
off restaurants. They may have to work harder to avoid temptation, however, and ask detailed questions about the menu.
"It is possible to eat healthfully if you eat outside the home," Shiff says. "But it takes probably the same
sort of planning that you would have to do to prepare meals at home."
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