Diet & Nutrition

The right choice

EAT RIGHT: A variety to choose from.

EAT RIGHT: A variety to choose from.  

In search of a snack? Grab some grapes. According to a recent study, they may help prevent colon cancer, the third-most common type in the U.S. When patients with colon tumours consumed 80 mg of grape powder daily — the equivalent of half a glass of wine or three servings of grapes — biopsies showed a significant decrease in cancer activity, according to researchers at the University of California, Irvine. Supplements of resveratrol — the component in red grapes thought to have cancer-fighting power — didn't produce the same effect. Our advice: Skip the supplements and include grapes and other grape-based products, such as raisins and 100 per cent grape juice, in your regular diet.

Not for your heart

It may be a speedy way to slim down, but the Atkins diet can also raise your cholesterol and harm your heart just as quickly. When researchers at the University of Maryland School of Medicine put 18 adults on the Atkins, Ornish, or South Beach diet, those on Atkins increased their LDL (bad) cholesterol levels by 16 points and experienced hardening of the arteries in only one month. Those in the Ornish diet group lowered bad cholesterol by 25 points, while those in the South Beach diet group lowered it by 10 points. The people on Ornish and South Beach diets experienced improved flexibility in their arteries.

Instead of cutting carbs to lose weight, reach for a balance of good carbs, lean protein, and healthy fats. Here's how:

Instead of: A cheese omelette for breakfast.

Try: Scrambled egg whites and veggies wrapped in a whole-wheat tortilla.

Instead of: A scoop of tuna salad for lunch.

Try: Plain tuna mixed with pesto and veggies in a whole grain pita.

Instead of: A bun-less burger for dinner.

Try: Lean beef and broccoli stir-fried in sesame oil with brown rice.

Instead of: Turkey jerky as a snack.

Try: Sliced apple wedges with one tbsp almond butter.

Fight cancer

Cutting just 100 calories daily can stave off creeping weight gain — and that can decrease your risk of developing breast cancer. National Cancer Institute researchers tracked the weights of nearly 100,000 post-menopausal women from the time they were teens, and found that those who had gained even a few pounds since the age of 18 had a greater risk of the disease. The women weren't using hormone-replacement therapy. Here are easy ways to cut calories, and your risk:

Toss whole wheat pasta with 1 cup fire-roasted diced tomatoes (60 calories) instead of 1 cup tomato sauce (160) Substitute 1/4 cup garden vegetable cream cheese (180) with two wedges of light garlic and herb cheese (70)

Spread a sandwich with two tbsp hummus (50) instead of two tbsp mayo (180)

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Printable version | Aug 9, 2020 9:12:31 PM | https://www.thehindu.com/sci-tech/health/diet-and-nutrition/The-right-choice/article16130504.ece

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