Nutrition News by Charlyn Fargo

A woman's lifetime risk for developing breast cancer is 1 in 9. Given that statistic, it's important to look at what you can do to lower the likelihood of developing it. It's true the biggest risk factors — genetics and old age — are beyond our control, but there are lifestyle changes that can make a difference. The more changes you make, the lower your risk of developing breast cancer. Here's the American Institute for Cancer Research's list of changes to make:

No single food or food component can protect you against cancer by itself, but scientists believe that the combination of foods in a predominantly plant-based diet may help. There is evidence that the minerals, vitamins and phytochemicals in plant foods could interact in ways that boost their individual anti-cancer effects, a concept called synergy. Vegetables, fruits, whole grains and beans top the list of foods to eat.

Those foods also help with a second important factor — maintaining a healthy weight. Vegetables, fruits, whole grains and beans are low in calories, yet dense in nutrients and protect against weight gain. The risk for cancers of the colorectum, esophagus, endometrium, pancreas, kidney and breast (in postmenopausal women) is increased by higher body fat.

Other healthy habits for preventing cancer include exercise, not smoking and avoiding alcohol. Studies have shown that women who work out regularly — and vigorously — have a 20 percent lower risk of developing breast cancer compared to those who rarely exercise. Studies also show that alcohol increases the risk of breast cancer, both in terms of number of glasses and number of years. Recent studies also found a 20 percent increase in the risk of breast cancer among smokers.

Other foods with cancer-fighting properties include berries, cruciferous vegetables, dark green leafy vegetables, flaxseed, garlic, grapes, green tea, soy, tomatoes and whole grains. — American Institute for Cancer Research

Q and A

Q: What do you suggest for healthy choices when tailgating?

A: Unfortunately, tailgate parties often encourage the kind of eating that has little to do with good health. Instead of providing plenty of plant foods like vegetables, fruits, whole grains and beans, these parties include foods so concentrated in calories that weight control becomes more challenging.

If you grill, try chicken and include vegetable kebabs, a delicious way to add more vegetables to a meal.

If you like make-ahead dishes, chili, sloppy Joes, lasagna and enchilada casseroles can all be lean and healthy when prepared with lots of vegetables and beans. Try them with lean ground turkey if you don't want them completely vegetarian. If the dish includes cheese, limit the amount and use reduced-fat options. Or you can stir-fry some vegetables, with or without chicken, in advance, and let tailgaters create their own fajitas by rolling them up in whole-wheat tortillas. If your tailgate parties tend toward sandwiches and subs, make them lean with turkey, or a little lean with roast beef, and load them with vegetables. Then cut them up into small sections to make portion control easier for your guests.

Since we often nosh through more chips than we realize, provide a range of vegetables instead; add some pita bread wedges and hummus, or pretzels and mustard for you and your guests to enjoy. Grapes, pineapple and melon chunks on skewers or toothpicks make a healthy way to finish off the tailgate with a sweet note. — American Institute for Cancer Research

RECIPE

This recipe for Bacon, Onion and Mushroom Pizza, from Cooking Light magazine (October 2009), is a quick dinner that has been revamped to be healthy.

Bacon, Onion and Mushroom Pizza

1 (11-ounce) can refrigerated French bread dough

2 teaspoons yellow cornmeal

2 teaspoons olive oil

2 cups vertically sliced onions (about 2 small)

1 (8 ounce) package presliced cremini mushrooms

1 1/2 cups (6 ounces) shredded white cheddar cheese

6 bacon slices, cooked and coarsely crumbled

1/2 cup finely chopped fresh flat-leaf parsley

Find lengthwise seam in dough. Beginning at seam, gently unroll dough into a rectangle on a lightly floured surface. Stretch dough into a 12-inch circle on a lightly floured surface; transfer to a round pizza pan or large baking sheet sprinkled with cornmeal. Preheat oven to 425 degrees.

Heat a large nonstick skillet over medium-high heat. Add olive oil to pan; swirl to coat. Add onion; saute 8 minutes, stirring occasionally. Place chopped onion in a bowl. Add cremini mushrooms to pan; saute 8 minutes or until liquid almost evaporates. Add mushrooms to onion mixture, toss. Spread onion mixture evenly over prepared dough, leaving a 1/4-inch border.

Sprinkle evenly with white cheddar cheese and bacon. Bake at 425 degrees for 15 minutes or until crust is lightly browned. Sprinkle with parsley. Cut into 12 wedges. Yield: 6 servings (serving size: 2 wedges).

Per serving: 316 calories, 15.6 g protein, 31.1 g carbohydrate, 14.9 g fat, 37 mg cholesterol, .9 g fiber, 682 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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