World Cancer Day, celebrated on February 4, sets the tone for remembering the famous phrase of Hippocrates, the father of medicine: “Let your food be your medicine”, which so well sums up the role of food in health. and well-being.
At a time when the incidence of cancer in Portugal is on the rise and a quarter of the Portuguese population is at risk of developing it, Liga Portuguesa Contra o Cancro notes that between 75% and 80% of cases are caused by lifestyle factors. , life, assuming nutrition an active role in its prevention, as well as in the prevention of other diseases.
What can we do to change this paradigm? Much thanks to the simple choice available to everyone.
The Mediterranean diet has a lot to say
Considered one of the healthiest diets in the world World Health Organization (WHO), and this year marks ten years since it was recognized by UNESCO as an Intangible Cultural Heritage of Humanity, the Mediterranean diet showed us in a study published in 2021 that adherence to this diet more strictly can reduce the risk of death by 13%. cancer. For this and more, this diet has been named the 2023 Diet of the Year by US News & World Report.
The Mediterranean Diet is not just a diet, it is a way of life embedded in our cultural DNA. Without frills, but with pleasure, he prefers fresh, seasonal and local food, rich and varied vegetables, legumes and fruits, breads and unrefined cereals, beans and other legumes, seeds and dried fruits, in which fish is more important than meat and in which food is prepared in a simple way. A tradition worth renewing includes joyful fun at the table and daily physical activity.
Health and taste in one dish
Following the principles of the Mediterranean diet, which science has shown to be of particular importance in terms of protection against certain types of cancer, in the new issue of Sabe Bem magazine you will find several recipes inspired by this diet, such as brown rice with asparagus and cherry tomatoes, lentil stew with Portuguese cabbage and porridge with turmeric, banana and red fruits. Find out more recipes here.
getting something Porridge with turmeric, banana and red fruits (Good Taste 71, p. 66)
income from Brown rice with asparagus and cherry tomatoes This Lentil stew with portuguese cabbage (Good Taste 71, p. 66)
Prevention is the best medicine
What we eat on a daily basis has a direct impact on our body and our health, so a varied and balanced diet can really make all the difference for health and disease. This care, surrounded by good allies such as regular physical activity, rest, maintaining a healthy weight and quitting tobacco use, is a good basis for reduce risk factors for oncological disease. Follow these habits, but don’t stop there: encourage your family members to practice them from an early age.
Prevention starts with a plate
With the goal of promoting health through food, CUF and Pingo Doce joined forces to achieve a common goal and created the Program Health is nourishedwhich aims to promote informed choice and raise awareness of better eating habits.
As part of this commitment, CUF and Pingo Doche present a new book “Recipes and advice for cancer patients”which is already available at Pingo Doche stores. This book contains 100 Mediterranean diet recipes organized by the 10 most common cancer symptoms such as nausea, loss of appetite, weight loss and more. The book also provides health tips to help cancer patients minimize the side effects of their treatment.
A varied and balanced diet, following the principles of the Mediterranean diet, is of great importance in cancer prevention. And, of course, the taste and pleasure cannot be missing. Find out what foods you should prefer, what you should only eat occasionally, and what you should avoid.
ALWAYS
• Choose fresh and seasonal produce.
• Increase the amount of vegetables and fruits in your daily diet.
• Bet on legumes (beans, chickpeas, lentils, peas, broad beans) daily.
• Choose whole grains (bread, pasta, rice, flour) that are high in fiber.
• Use more herbs and spices for seasoning.
• Choose poultry and rabbit meat.
• Eat oily fish (sardines, mackerel, salmon, mackerel and eel).
• Make water your favorite drink (1.5 to 2 liters a day).
SOMETIMES
• Moderate consumption of red meat (beef, pork, lamb and kid).
• Reduce the amount of fat in cooking and seasoning. Give preference to olive oil.
• Limit your consumption of canned foods (tuna, sardines or mackerel).
• Moderate consumption of dairy products.
• If you drink alcohol, do so in moderation.
AVOID
• Be very careful and try to limit excessive salt intake.
• Avoid sugar and sugary foods such as pastries, commercial sweets (not homemade), cakes, cookies and biscuits, for example.
• Avoid processed meats (sausages, ham, chorizo, ham).
• Warning about certain types of fish and shellfish, especially swordfish, swordfish, monkfish and sharks, which may increase the risk of cancer.
• Completely or partially refuse burnt food.
Prevention is better than cure for health and quality of life.
Find out more about the Health Feeds program here and don’t miss out on the new book now available at these Pingo Doce stores.
Source: CM Jornal
I’m Sandra Hansen, a news website Author and Reporter for 24 News Reporters. I have over 7 years of experience in the journalism field, with an extensive background in politics and political science. My passion is to tell stories that are important to people around the globe and to engage readers with compelling content.