Nourish Digital Cookbook - 8

Take the long view
Cancer changes a lot. But it hasn't changed
the person you are inside...the person who
wants to do all you can to stay healthy, feel
good and be there for the people who love
you. All along the road from diagnosis to
treatment to post-cancer, you've gained wisdom and skills that are already showing you
the way to a healthy, vibrant life that makes
the most of every moment. The recipes and
healthy-eating wisdom you'll find in this book
will inspire you.

OBe active. Shoot for at least 150 minutes
of moderate-intensity activity (think: brisk
walking, yoga or gardening) or 75 minutes
of vigorous activity (e.g., jogging, singles
tennis) each week.
OEat more plant foods. Fill at least twothirds of your plate with vegetables, fruit,
beans and legumes, and grains. Eat at least
2½ cups (five servings) of fruits and veggies
each day, aiming for a colorful mix. Make
at least half of your grains whole, looking for
"100% whole grain" on labels.

Make healthy choices
The American Cancer Society's guidelines
on nutrition and physical activity for cancer
prevention were developed to help people reduce their risks of getting cancer, but they're
also a great way to eat during your treatment,
recovery and beyond. Consider your diagnosis
extra motivation to make them part of your life!
OLimit high-calorie foods to help you
reach and maintain a healthy weight, one
of the most important cancer-fighting
strategies known. The Body Mass Index
(BMI), which is based on your height
and weight, can help you determine
your healthy weight range. Try the BMI
calculator at www.cancer.org.

Cancer changes a lot.
But it hasn't changed the
person you are inside.

8 NOURISH

OLimit processed meats and red meats.
The American Institute for Cancer Research recommends avoiding processed
meat, and eating no more than 18 ounces
of (cooked) red meat weekly.
OBe moderate with alcohol. If you drink,
limit it to no more than 1 drink per day for
women or 2 per day for men. One drink
equals 12 ounces of beer, 5 ounces of wine
or 1.5 ounces of 80-proof distilled spirits.


http://www.cancer.org

Table of Contents for the Digital Edition of Nourish Digital Cookbook

Contents
Nourish Digital Cookbook - Cover1
Nourish Digital Cookbook - Cover2
Nourish Digital Cookbook - 1
Nourish Digital Cookbook - 2
Nourish Digital Cookbook - Contents
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