1. Berries: 1 C per day. Add to smoothies, cereal, yogurt or salad.

Now referred to as "the secret of youth," these colorful fruits contain chemicals that act as antioxidants, believed by scientists to protect the body from the stresses of age. Recent studies show that those who eat blueberries, strawberries, cranberries and blackberries have a lower incidence of cancer. Researchers are studying additional health benefits of anthocyanins, the phytonutrient found in blueberries and other deeply colored fruits.

2. Beans: 2/3 cup per day. Add to salads, soup & use for bean dip.

Beans are a great source of protein, fiber and complex carbohydrates for long-lasting energy. They are low in fat and high in the B vitamin folic acid as well as copper, zinc, magnesium and potassium. Research shows that two servings a day of any bean can lower blood cholesterol as much as 27 percent.

3. Oranges: 1 per day, or ½ cup fresh juice. Use lemons as well.

These citrus fruits are loaded with cancer-battling bioflavonoids and immune system-boosting vitamin C. If that's not enough, the limonin found in oranges and other citrus fruits fuel the immune system to fight cancer. Phytochemicals in oranges, tangerines and grapefruits may help the body resist carcinogens, prevent harmful blood clotting and avoid blindness.

4. Soy protein : 25 grams per day. Choose soymilk, tofu, miso & soy nuts.

Soy has bounded into the marketplace as studies show its usefulness in heart disease prevention. It is especially healthful when soy protein is used to replace other fatty proteins, such as red meat. Research continues to determine how the phytoestrogens and isoflavones in soy may reduce the risk of certain cancers and prevent bone loss (osteoporosis). The best way to get soy is from real foods as opposed to supplements.

5. Tomatoes: ½ cup or more per day.

Use cooked tomatoes, such as tomato sauce, baked or stewed tomatoes, with a little olive oil. This highly touted carotenoid could be the key to preventing blood clots that cause heart disease and strokes. Cooked tomato foods, such as soup, pasta sauce and even ketchup, provide the most powerful doses of lycopene (as do watermelon and pink grapefruit). Tomatoes also may deter macular degeneration, dementia, certain cancers and sun damage to the skin.

6. Garlic: 1 clove daily.

Raw or lightly cooked is best. An ancient cure all, garlic and other vegetables in the onion family contain the phytonutrient allicin. Allicin has been shown to have anti-tumor effects in laboratory research. The sulfer compounds in garlic account for both its smell and medicinal activity. Go with fresh garlic as the supplement form may not be as potent or as effective.

7. Spinach: 2 cups per week.

Choose raw or sautéed with a little oil.

This dark, leafy green vegetable is packed with vitamin C and beta carotene, both potent antioxidants that fight cancer and boost immunity. In addition, spinach and other dark, leafy greens are top-notch sources of vitamin A, calcium, iron, fiber and other disease-fighting nutrients. Spinach contains two phytochemicals, lutein and zeaxanthin, that seem to ward off macular degeneration, a leading cause of blindness.

8. Sweet potatoes: 1-2 cups per week.

Other bright orange vegetables and fruits (orange, tangerine, cantaloupe) are excellent, too! These are among the most nutritious of vegetables. They are packed with disease-fighting beta carotene and other antioxidants. Eaten with the skin, a baked sweet potato is an excellent fiber source. Don't be confused by those labeled yams. Yams sold in the grocery stores are actually a darker-looking variety of sweet potatoes.

9. Salmon: Twice per week. Also choose mackerel, tuna and shrimp.

The omega-3 fatty acids that are abundant in salmon are heart healthy and can decrease blood clotting and inflammatory responses in the body and lower LDL, or bad cholesterol. Researchers continue to study these unsaturated fatty acids for their potential role in rheumatoid arthritis, autoimmune problems and Alzheimer’s disease. Farm raised fish contain a higher ratio of omega-6 vs Omega-3, so choose ocean-fresh.

10. Nuts: 2 ounces per day. Also try wheat germ and flaxseeds.

Raw almonds, walnuts and hazelnuts are bite-size powerhouses of health-promoting substances that help prevent heart disease and cancer. Nuts are a nearly perfect food containing mono and polyunsaturated fats and the antioxidant, vitamin E. They protect the heart by lowering triglycerides and LDL cholesterol (bad) and increasing HDL cholesterol (good). Walnuts and flaxseed are a plant source rich in omega-3 fatty acids, which can boost immunity and reduce artery inflammation. Nuts also contain the phytonutrient, ellagic acid, which may be protective against cancer. Because nuts do have a high fat content, add a small amount of them to a salad or use them to compliment your grain or bean dishes.

Additional Recipes:

From Suzanne Dixon, MS,RD of the web site www.cancernutritioninfo.com , she is an oncology nutritionist and runs the web site full time. Super healthy and full of good carbs and plant proteins...

Bean Surprise

Ingredients:

One 15 oz can black beans
1 teaspoon cumin (dried spice)
1 teaspoon olive oil
2 teaspoons low sodium soy sauce
2 teaspoons yellow mustard
4 oz shredded, mozzarella style soy or rice cheese
4 large, whole wheat or sprouted wheat tortilla shells

Instructions

Rinse well & drain the black beans. Rinsing away the liquid around canned beans can help cut down on the amount of gas you may experience from eating beans.
Combine black beans, cumin, olive oil, low sodium soy sauce, and yellow mustard in a pan on medium heat.
Stir beans and other ingredients together while heating.
Mash beans slightly to make the mixture a little bit "sticky".
Divide bean mixture into four portions and place each portion onto half of large tortilla shell.
Sprinkle 1 oz of shredded soy or rice cheese onto the beans on each tortilla.
Place about 1 teaspoon olive oil and spread around to coat a flat skillet. Heat skillet on medium heat.
Fold tortilla in half and press down to stick together so you have a half circle shape.
Place tortillas on the skillet and heat each side (flip once). Heat until the cheese melts and the tortilla is brown.
Garnish with lowfat plain yogurt.
Serve & Enjoy!
Serving Suggestion: Serve this with a fresh green salad, a fruit salad, or a side of steamed veggies for a nice meal.

Makes 4 servings.


ABOUT BRIDGET BENNETT, MS, RD
Wellness and Oncology Nutritionist

Bridget Bennett, MS, RD, CDN has been a practicing Nutritionist and Registered Dietitian for over 10 years within a wide range of both clinical and wellness settings.

She previously held the position of Nutrition Educator at the Pebble Beach Health & Wellness Center in Northern California. Bridget was employed as a clinical dietitian in Boston at internationally recognized Massachusetts General Hospital while completing her Master’s Degree in Human Nutrition. In New York City, she was the Nutrition Director of Haelth/Soho, an integrative wellness center. Bridget recently received abundant media attention as the nutritionist in the 2004 Academy Award® nominated documentary “Supersize Me”, (which followed the director/subject through a month-long fast food binge) .

Bridget is currently the Oncology Nutritionist for Continuum Cancer Centers in New York City, where she counsels patients with cancer to maximize their health throughout and after treatment. She is a sought after consultant speaker for wellness seminars & media outlets and is active in helping private clients achieve wellness through foods and lifestyle. Bridget and her husband John decided this was the year to challenge themselves by running the ING New York City Marathon as part of Team Continuum to raise money and awareness for cancer patients needs!