World Cancer Research Fund Nutrition Newsletter Vol 17


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World Cancer Research Fund Nutrition Newsletter Vol 17

  1. 1. Thank you for Supporting “Beat the Banana” Charity Fun-Run 2008! More than 340 runners took on the challenge of trying to beat the banana-suited runner – Jason Paine, a teacher at the International Christian School, on the Tsimshatsui Promenade on 20 January 2008. Thanks to the generous support of MIX, the runners and the sponsors, the run raised more than HK$300,000 for WCRF HK. See our photo album at WCRF HK News WCRF HK has moved to: Rm 601, On Hong Commercial Building, 145 Hennessy Road, Wanchai, Hong Kong. (Wanchai MTR station exit A2) Tel: 2529 5025 Website: New “Guidelines for Cancer Prevention” Booklet Available Now! Based on scientific evidence, WCRF HK’s Expert Panel has formulated 10 Recommendations for preventing cancer. To make it easier for the general public to follow these Recommendations, WCRF HK has grouped them into three realistic Guidelines. Details about how to adopt these Guidelines in daily life with practical tips can be found in our latest publication: WCRF HK’s Guidelines for Cancer Prevention. To order your own free copy, please contact Ms. Ina Yuen on 2529 5025. Tell Your Friends and Colleagues Now! If any of your friends or colleagues would like to receive a free copy of WCRF HK’s Nutrition Newsletter, please email our editor, Rhoda Ng, at World Cancer Research Fund Hong Kong (WCRF HK) Newsletter Copy Review WCRF HK’s healthy eating and lifestyle information Rm 601, On Hong Commercial Building, WCRF International Executives, is aimed at the general population and is not intended 145 Hennessy Road, Wanchai, Hong Kong WCRF UK Education Department, to influence individuals who are following special diets Tel: 2529 5025 Fax: 2520 5202 WCRF HK Copy Review Team. (on medical advice) or have special dietary needs. The Email: Website: information contained within WCRF HK’s education Editorial Review Team publications relates to the prevention of cancer. WCRF World Cancer Research Fund Limited is the registered Director: Karen Sadler HK is not engaged in giving medical advice. For advice in company name of World Cancer Research Fund Hong Editors: Rhoda Ng / Heidi Lau specific cases, the services of a doctor should be obtained. Kong (WCRF HK). Registration number: 596724 Copyright © 2008 WCRF HK >>>P4<<< WCRF HK Nutrition Newsletter Issue 17 / Spring 2008
  2. 2. The best way to lower the energy density of a meal is to increase the proportion of plant foods while decreasing the proportion of energy-dense foods. If you are already filling two-thirds of your plate with vegetables, fruits, wholegrains and pulses such as beans to reduce your chances of developing cancer, you are half way towards managing your weight. Low energy alternatives of some high energy-dense foods High Energy Dense Food (in 100g) Low Energy Dense Food (in 100g) Calories Saved French fries Baked potato with skin 125Kcal Spaghetti with cream sauce Spaghetti with tomato sauce 75Kcal Crepe with ice-cream and chocolate sauce Crepe with fresh berries and sherbet 72Kcal Stir fried beef noodles Vegetable and beef noodles in soup 100Kcal Tuna salad sandwich Chicken and tomato sandwich 50Kcal Fried rice Steamed rice 60 Kcal Milk tea Chinese tea 45 Kcal Sample Low Energy-Dense Meal Plan Breakfast Lunch Dinner • Tomato and cheese whole- • Wonton soup noodles with boiled • Brown rice wheat sandwich vegetables • Steamed chicken with mushroom and wood-ear fungus • Three-pepper tofu stir-fry* • Chicken, lettuce and • Beef (3 oz) and vegetables soup Udon • Whole-wheat spaghetti macaroni in soup • Japanese style stir-fried mixed • Pan-fried salmon (3oz) vegetables • Garden salad with balsamic vinaigrette dressing • Oatmeal with low-fat milk • Whole-wheat tomato turkey sandwich • Brown rice and fresh blueberries • Green salad with vinaigrette dressing • Stir fried shredded pork (3 oz) with mixed bell peppers • Steamed eggplant with minced garlic sauce *Three-pepper Tofu Stir-fry seeded and chopped 2. Remove the tofu from the marinade and • 1 red bell pepper, seeded and chopped reserve the marinade. • 1 scallion, trimmed and sliced 3. Gently pat the tofu dry with paper towels. • 1 celery rib, sliced 4. In a large non-stick skillet, heat 1 tbsp of • 1 tablespoon low sodium soy sauce the canola oil over medium-high heat. • 1 cup fresh pineapple chunks, drained 5. Add the tofu and cook about 10 minutes, • 1 teaspoon cornstarch turning gently every few minutes to brown all of the sides evenly. Transfer to a bowl. Marinade: 6. Add the remaining 1 tsp of canola oil to • ½ cup pineapple juice the skillet and heat over medium-high heat • 1 tablespoon packed light brown sugar until hot. • 2 tablespoons low sodium soy sauce 7. Stir-fry the onion, bell peppers, scallion, • ¼ teaspoon sesame oil and celery, until the bell peppers are crisp • 1 tablespoon hoisin sauce but tender. Add the pineapple. • 1 teaspoon ground ginger 8. Add the cornstarch to the reserved Ingredients: (Serves 4) • 1 teaspoon chopped garlic marinade and stir until completely • 1 pack (450g) extra firm tofu, well drained, blended. patted dry and cut into large cubes Method: 9. Quickly return the tofu to the skillet and stir • 1 tablespoon plus 1 tsp canola oil 1. In a large bowl, mix together the marinade gently until the marinade has turned clear • ½ medium purple onion, sliced ingredients and add the tofu. Refrigerate and thick, about 2 to 3 minutes. Ready • ½ medium yellow, green bell pepper, for 1 hour or up to 24 hours. to serve. >>>P3<<< WCRF HK Nutrition Newsletter Issue 17 / Spring 2008
  3. 3. Top tips for maintaining a healthy weight 1. Choose foods with low energy density such as fruits and vegetables Foods low in energy density, such as vegetables, fruits, wholegrains and beans, are usually high in water and fibre content. These foods can fill you up without providing a lot of calories. Also, remember to use as little oil as possible when preparing these foods. 2. Avoid sugary drinks A significant amount of research shows that sugary drinks, like soda, squashes, fruit drinks, milk tea and many soy drinks, contribute to weight gain, especially if they are consumed often. These drinks can be easily consumed in large quantities but don’t make us feel full, even though they are quite high in calories. A better option is to choose water. Unsweetened tea and coffee (aim to limit coffee to no more than 2-3 cups per day) are also preferred. 3. Be physically active Keeping active helps us burn calories, which are stored as fat if they are not used up. You can try walking instead of taking transportation for short distance travel. Also try to do activities that get you moving, such as cleaning the home, visiting the local shops or going for a walk with a friend. 4. Work on portion control The portions of food we consume in restaurants are larger than before. Having more food than we need provides too many calories and leads to weight gain. To avoid overeating, the best thing to do is to stop eating before you feel full as it may take some time for the stomach to send the message of fullness to the brain. Energy Density: a new term in weight management When it comes to weight control, experts are looking for all of the answers. It’s not surprising then, that when a Panel of 21 international scientists found that weight control was a top cancer prevention strategy, they too were confronted with the question of how best to promote a healthy body weight which individuals can achieve and maintain. After the Panel reviewed over 7,000 studies, energy density stood out as a key factor in weight management. What is energy density? Energy density describes how the calorie content varies within the same size portion of different foods. Energy-dense foods, which have more calories per gram, are usually high in fat and/or added sugars. Foods high in energy density include French fries, spring rolls, candy bars, cookies and other rich bakery items. Conversely, low energy-dense foods tend to be high in water and fibre, so their calories are relatively diluted, making these foods lower in energy density. Vegetables, beans, most fruits and whole grains fall into the low-energy-dense category. For a lot of people, when talking about weight management, the immediate idea that comes to mind is to cut down on high fat/high energy- dense foods. This may be part of the approach. However, most of us are used to the portions sizes we eat everyday. Therefore, simply cutting down on high-fat foods without replacing other food items may lead to excess hunger, which may in turn lead to overeating. In fact, we should look at the overall energy density of our meal rather than just a single food. By substituting high fat foods with vegetables, fruits, and wholegrains in the diet, we can lower the energy density of the meal significantly. In this way, the portion of food we eat will remain the same, but with much less calories WCRF HK's Recommendation for Cancer Prevention: WCRF HK's Recommendation for Cancer Prevention: Eat more of a variety of vegetables, fruits, wholegrains, and Avoid sugary drinks. Limit consumption of energy-dense pulses such as beans foods (particularly processed foods high in added sugar, Basing our diets on or low in fibre, or high in fat) plant foods (like Choosing healthy foods vegetables, fruits, and drinks instead of wholegrains, and pulses those that are high in fat, such as beans), which sugar, and calories (energy contain fibre and other dense) can help us avoid nutrients, can reduce overweight and obesity and our risk of cancer. thereby reduce our risk of cancer. >>>P2<<< WCRF HK Nutrition Newsletter Issue 17 / Spring 2008
  4. 4. I S S U E 17 • S p r i n g 2 0 0 8 Nutrition Newsletter Welcome! Thank you for reading our Nutrition Newsletter – a quarterly publication of World Cancer Research Fund Hong Kong (WCRF HK) aimed at providing general health tips and the latest nutrition news to the general public for the prevention of cancer. WCRF HK is part of a global network of organisations dedicated to the prevention of cancer through a healthy diet, regular physical activity and maintenance of a healthy weight. WCRF HK is a registered charity committed to funding cancer research and education programmes which expand our understanding of the importance of our food and lifestyle choices in the cancer process. Your Weight – an indicator of your cancer risk You may be aware of the relationship between overweight and heart disease and diabetes, but did you know that there is a link between overweight and cancer? From the Expert Report published by the World Cancer Research Fund global network (www.dietandcancerreport. org) in November 2007, there is convincing scientific evidence linking overweight and increased body fatness to higher risk of six types of cancer including cancer of the colorectum, oesophagus, pancreas, kidney, endometrium and breast (in postmenopausal women). Therefore, maintaining a healthy weight is one of the most important things you can do to reduce your risk of developing cancer. What is a healthy weight? WCRF HK's Recommendation for Cancer Prevention: There are two methods to check if your weight is within the healthy range; Be as lean as possible without becoming underweight one is calculating your Body Mass Index (BMI); the other is measuring A healthy Body Mass Index (BMI) for men and women your waist circumference. Studies have shown that fat, particularly if it is in Asia is between 18.5-22.9, while a BMI of 23 or more stored around the waist, is linked to greater risk of cancer. is considered as overweight or We also know that where we store extra weight affects our cancer risk. obese. For cancer Scientists have found that carrying excess body fat around the waist is prevention, we particularly harmful. This extra body fat acts like a ‘hormone pump’ should aim for releasing oestrogen into the bloodstream as well as raising levels of the lower end of other hormones in the body, which is strongly linked to colorectal cancer the healthy BMI and probably cancers of the pancreas, endometrium, and breast (in range. postmenopausal women). The WCRF/AICR Expert Report estimates a five percent increase in colorectal cancer risk with each one-inch (2.5cm) increase in waist circumference. Measuring your waist Calculating your BMI 1. Place a tape measure around 1. Convert your weight into kilograms (kg) and your your waist at the narrowest height into meters (m). point between the bottom of 2. Divide your weight by your height squared. This your ribs and top of your hip figure is your BMI. bone. 2. Make sure the tape is snug but For example, here is the calculation for a person who is doesn’t compress your skin. 5’5” (165cm) tall and who weighs 130 pounds (59kg). 3. Measure after breathing out. Weight: 59 = BMI of 21.7 Height2: (1.65 X 1.65) A healthy waist measurement for Asian is less than 80cm/31.5” for A healthy BMI for men and women in Asia is between women and less than 90cm/35.5” 18.5-22.9. for men. quot; Stopping cancer before it startsquot; >>>P1<<<