| Fill up on fibre
Now there's even more evidence that a high fibre diet can help stave off some cancers As much as we hate to admit it, mum may have been right about that apple a day after all. Increasing evidence has emerged in recent years that fruit, vegetables and a high fibre diet can reduce the risk of some cancers and heart disease. One study, published at the European Conference on Nutrition and Cancer showed that people on a high fibre diet of around 32.5g a day have 40 per cent less chance of getting colon cancer than those with a low intake of around 12g. It also suggested that eating a lot of fruit and vegetables (500g or more) a day can reduce the risk of cancer in the upper gastrointestinal tract by 50 per cent. In addition to these compelling statistics, a high fibre diet is important for maintaining a healthy gut. If these findings aren't convincing enough, the European Prospective Investigation into Cancer and Nutrition (EPIC), an ongoing study that began in 1993, came up with similar conclusions. More than 400,000 people from nine countries were studied and the preliminary results showed that an increase in vitamin C (as little as an extra apple a day or 50g of other fruit or veg) can cut the risk of dying early from any cause by 20 per cent. Adding two additional portions of fruit and veg a day can reduce your risk by half. For more information on cancer risk factors and the latest cancer research, visit the Imperial Cancer web site. Here's a selection of tasty meal plans and recipes that make boosting your fibre intake easy. Feel free to mix and match foods during each meal. Breakfast options General guidelines 1. 30g unsweetened muesli with 60g (one handful) raspberries, 125ml semi-skimmed milk, 33g pumpernickel bread, 15g (one tablespoon) low fat cream cheese 2. 30g bowl All Bran with 40g sliced mango, 125ml semi-skimmed milk, 25g rye bread with 10g (one teaspoon) lemon curd 3. 30g bowl Oat Bran flakes with 80g chopped banana (small), 125ml semi-skimmed milk, 36g granary bread, 10g (two teaspoons) reduced sugar marmalade 4. 30g bowl Sultana Bran with 60g (a handful) strawberries, 125ml semi-skimmed milk, 36g wholemeal bread, 10g (two teaspoons) reduced fat olive oil spread 5. 40g Weetabix, 125ml semi-skimmed milk, 80g grapefruit (or half a grapefruit), 36g granary bread, 7g (one teaspoon) marmite
Lunch options 1. Sandwich made with 72g granary bread, 60g tomatoes (or one small tomato), 23g cucumber (three slices), 45g tuna canned in brine (drained), 10g (two teaspoons) reduced fat mayonnaise, 125g pot reduced fat yoghurt, 125ml carrot juice 2. 250g brown rice salad, 125g (one pot) very low fat fromage frais, 115g (one small bowl) fruit salad 3. 250g (one medium sized bowl) vegetable soup, 72g wheatgerm bread, 125ml apple juice, 80g (one handful) grapes, 40g flapjacks 4. 72g wholemeal pitta bread, stuffed with 90g (two tablespoons) hummous, 60g (half a carrot) grated carrots, 125ml grapefruit juice, 200g (one large slice) honeydew melon 5. 180g (one medium) baked potato, 150g basic ratatouille, 125g low fat muesli (muesli with nuts optional) and yoghurt, 125ml pineapple juice Dinner options 1. 260g vegetable casserole, 200g brown rice, 180g (one medium sized) baked apple with 50g instant custard made with skimmed milk 2. 250g vegetable moussaka, 125g (one medium bowl) green leafy salad, 10g (two teaspoons) French dressing, 48g (one thick slice) crusty French bread 3. 200g bean and lentil chilli, 200g boiled brown rice, 120g (small bowl) tomato and cucumber salad, 10g (two teaspoons) French dressing, 115g (small bowl) fruit salad 4. 150g grilled salmon, 175g (4 small) boiled new potatoes, 60g (2 small) boiled carrots, 110g (3 medium sized pieces) boiled broccoli, 40g (two heaped tablespoons) lime infused yoghurt sauce, 145g (one small bowl) stewed blackberries 5. 250g pork and apple casserole, 200g boiled wholemeal pasta, 90g (a handful) boiled French beans, 150g boiled corn on the cob |