Diet Change

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Changing Your Dietary Habits

The following are simple ways you can achieve the five nutritional goals recommended by researchers for supporting your health and helping your body fight prostate cancer:

1. Reduce or eliminate the consumption of red meat

Red meat includes beef, steak, pork, veal, lamb, hot dogs, hamburgers and ham. You will not miss them if you eat alternatives that will satisfy your desire for a hearty meal. Here are some alternatives that are sure to please you:

  • Ground turkey: Can be used in place of anything calling for ground beef

  • Sliced roasted turkey breast: For sandwiches, wraps, chef's salads

  • Skinless chicken breast: Roasted, grilled, skewered, baked, stir-fried

  • Almost anything coming from the sea: Grilled, baked, broiled, barbecued

  • Soy burgers: There are many brands to choose from. Try several to find your favorite.

  • Soy hot dogs: Grill them for the best taste

  • Soy deli slices: Try them in a sandwich with soy cheese, mustard, pickles, lettuce and tomato

  • Soy ground round: Can be used in place of anything calling for ground beef

2. Reduce or eliminate high-fat, farm-raised fish

Salmon, trout and catfish are fatty fish.

The type of fat in these fish is the healthy omega-3 type, so it’s okay to eat fresh, wild salmon, trout or catfish.

Unfortunately, most of the fish you get in the market and in restaurants is farm-raised. When these fish are raised in this crowded farm environment, they eat all day without swimming much.

Just like people, sitting around all day causes them to get fatter, and their saturated fat level increases. When you go to the fish market, you need to ask whether they have any wild salmon, trout or catfish. Be sure to specify that you don’t want farm-raised fish.

There are many other delicious fish and seafood you can eat. Try these:

  • Fresh ahi, yellow fin, blue fin, albacore tuna in water

  • Halibut

  • Snapper

  • Mahi mahi, dorado or dolphin fish

  • Bass

  • Cod

  • Grouper

  • Yellow tail

  • Perch

  • Orange roughy

  • Whitefish

  • Swordfish

  • Shark

  • Pike

  • Pollock

  • Crab

  • Shrimp

  • Lobster

  • Clams

  • Mussels

  • Squid

3. Minimize or eliminate consumption of cheese

Cheese is a common flavor enhancer you’ll find in almost every type of cuisine. If only it didn’t have so much fat! It’s just not practical to eat cheesy foods.

Dip your vegetables, pita and fat-free chips in these:

  • Fat-free bean dip

  • Tomato salsa

  • Non-fat yogurt dips

  • Non-fat cottage cheese

  • Hummus

  • Baba ghanoush

4. Limit or eliminate salad dressings made from oil and minimize use of cooking fats.

Salad dressings are one of the largest contributors of fat to otherwise healthy diets.

It’s a healthy practice to eat a salad every day, but not when it is drowning in a typical salad dressing that packs 100 calories and 14 grams of fat in each tablespoon.

There are lots of low-fat and fat-free alternatives to regular dressings on the market, but you’ve got to seek out the best ones.  But taste matters, too! Some fat-free products on the market are delicious, but many leave something to be desired.

When it comes to cooking oil, there is a very easy solution: cooking spray. You can buy it in any store, and you can even get it in different flavors.

Use it anytime you would put oil or butter in a pan. Just get in the habit of saying it every time you order something. Whether your most common request is “hold the butter” on your breakfast toast or your baked potato, “hold the mayo” on your turkey sandwich, or “hold the ‘special sauce’” on your fast-food chicken sandwich…it just takes a little getting used to. The first step is to make it second nature to say it, anywhere and everywhere.

The second step is finding a tasty alternative. Here are some taste enhancers you can feel comfortable using freely (watch out with some, however, if you are watching your sodium intake).

Most can be ordered in any restaurant to doctor up your sandwiches, salads, baked potatoes, rice, toast, etc.:

  • Mustard (yellow or dijon)

  • Tomato sauce

  • Salsa

  • Vinegar (Experiment with all types including: Rice vinegar, balsamic, raspberry or garlic flavor)

  • Non-fat yogurt

  • Chives

  • Soy sauce

  • Barbecue sauce

  • Ketchup

  • Teriyaki sauce

  • Pickles

  • Lemons

  • Limes

  • Jelly, jam or preserves (preferably fruit only)

Here are some favorite uses for the above condiments and flavorings:

  • Baked potato with salsa and/or non-fat yogurt and chives.

  • Turkey sandwich with dijon mustard and a little vinegar. Add pickles if you like.

  • Steamed vegetables with lemon and soy or teriyaki sauce

  • Canned tuna salad made with chopped celery, jicama, apples, and red onion. Add dijon mustard, tons of lemon, brown rice vinegar, pickles, capers, dill weed and pepper. Who needs mayo?

5. Minimize or eliminate consumption of ice cream, frozen yogurt, cakes and pastries.

Sweets seem to be everywhere you look. Desserts should be considered very special treats for very special occasions.

And remember, even ice creams and other desserts that are labeled fat-free are not healthy. It takes a tremendous amount of sugar to make a fat-free dessert taste good.

Take advantage of the natural sweetness in fresh fruits to satisfy your sugar cravings.

Snacks. Snacks are good for you. Unfortunately, most “snack foods” are not. The worst thing about the typical “snack food” is how hard it is to stop once you start. Here are some alternatives to nuts and chips:

  • Pretzels

  • Sliced vegetables

  • Fruit

  • Air-popped popcorn

  • Roasted soy nuts

  • Whole wheat crackers

  • Rice cakes

  • Baked tortilla chips with salsa and/or fat-free bean dip

  • Baked potato chips

  • A soy protein shake

Also, believe it or not, sometimes when you think you’re hungry for a snack, you’re actually just thirsty. Before you start raiding the refrigerator, have a big glass of water or a cup of green tea and see if that satisfies you.

Use soy protein meat and cheese substitutes, tofu, soy milk, and soy protein powders, bars or drinks.

There are a variety of ways to increase your daily soy protein intake to the recommended 25-40 grams - don’t get bored! Try at least one of these tips every day:

  • Make a breakfast of high-fiber cereal, fruit and soy milk.

  • Put soy milk in your coffee and in any recipe calling for regular milk.

  • Use soy cheese as you would regular cheese.

  • Try miso soup and edamame at Japanese restaurants, and bean curd in Chinese restaurants.

  • Make up your own marinades to create delicious tofu stir-fries. Your favorite meat, fish or chicken marinades will work great. Marinate tofu for at least a few hours or overnight.

  • Have a daily soy protein shake for a snack, around 3 o’clock, to avoid an energy lull.

  • Experiment with the plethora of meat substitutes available at the super-market.

Use garlic, spices and flavoring rather than cooking oils whenever possible.

Fat enhances the taste of food; that's why fatty foods will always appeal to your taste buds.

But there are plenty of things you can do to liven up your meals, without depending on added fats. And the strength of these flavors might even indicate that they have some tumor-fighting powers, too.

Garlic:

  • Roast it and use in place of butter on bread or potatoes, or eat it alone. Slice off the top of the head (the pointed end, not the stem end), exposing the cloves.

  • Spray the cut garlic with cooking spray, sprinkle with salt and pepper, and wrap the head in aluminum foil. Place it directly on the rack of a 375-degree oven and roast until the cloves feel tender when pierced with a skewer or a sharp knife, about 30 minutes.

  • Use a garlic press to squeeze fresh garlic into anything you aren't cooking, like tuna or potato salad.

  • Use minced, sliced or whole garlic cloves in everything you cook.

Spices:

  • Use cumin, curry, cinnamon or turmeric in any Indian, Moroccan, and Southwestern or Mexican-style dishes. These strong flavors enhance the taste of beans, rice, vegetables and even tofu.

  • Try a salad of tomatoes, cucumbers, lemon, cumin and a dash of salt.

Herbs:

  • Basil, oregano, bay leaf, rosemary, tarragon, mint, dill...these plants have the amazing ability to transform a simple piece of chicken, a tomato or a potato into a delicacy.

  • Experiment with simple foods by adding fresh herbs while you are preparing them. The more of these you add, the more sensitive you will be to these types of flavors, and the less you will rely on fats to provide the flavor.

Peppers:

  • Spicy chili peppers, whether fresh or dried, can really add zing to your foods. Experiment with different types to find the right temperature for you.

  • Try roasting fresh bell peppers to bring out their natural flavors:

  • Place the pepper directly in the flame of a burner, on a grill or under the broiler. Turn pepper until it blackens and blisters on all sides. Transfer to a bowl and cover for 10 minutes. Hold pepper under running water as you peel off loosened skin and remove seeds.

Citrus zest:

  • The skin of oranges, grapefruits, lemons and limes has the power to fend off organisms that would thrive on the fruit inside.

  • You can use this powerful flavor to enhance all kinds of sauces, marinades and baked goods. You can buy a "zester" at any kitchen store, for perfect pieces, or just use a cheese grater to peel this flavorful skin off the washed fruit. Only use the colorful part, not the white pith.

Cover 1/2 to 2/3 of your plate with steamed vegetables (include fruits and vegetables with every meal.)

Make it a point to never have a meal without at least one serving of fruits or vegetables included. Fruit should always be included in your breakfast. And fruit snacks are easy to include in even the busiest schedules.

But you have also got to squeeze in those vegetables. Try to include cruciferous vegetables whenever possible.

These include: arugula, beet greens, bok choy, broccoli, Brussels sprouts, cabbage, collard greens, daikon, horseradish, kale, kohlrabi, mustard greens, radishes, rutabaga, Swiss or red chard, turnips, turnip greens and watercress.

When you go to the market, seek out interesting vegetables you have never tried before and ask someone in the produce department how to prepare them. Then experiment with your own flavorings, like sautéed garlic and onions, lemon, soy sauce and spices.

Always make your vegetables your first bite!

Eat beans, peas and lentils more often than refined breads and pastas and white rice.

Beans, beans, the musical fruit… Maybe this song made beans, peas and lentils famous, but it is the nutrition that makes them superstars!

While refined carbohydrates like white bread, white rice and pasta are low-fat options, processing strips them of most of their beneficial nutrients. Beans do not get processed this way, so including them in your diet will provide you with vitamins, fiber, and selenium, not to mention satisfying good taste.

Throw them in salads, eat bean soups and use fat-free refried beans in your Mexican food. Canned beans and bean soups make preparation simple, and most contain simply beans, water and salt. But always read the label to make sure you are not getting unwanted fat or too much sodium.

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The above opinionated views and information serves to educated and informed consumer .  The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. .It should not replaced professional advise and consultation.  A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions 

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