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Whole Grain Pasta Nutrients

what to eat so that you and your baby are healthy – CVBJ

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Without a doubt, pregnancy is a special phase in every woman’s life that it matters to eat enough to provide vital nutrients to the developing baby you have to get strong. However, it is very important to monitor body weight, especially it is very important to avoid being overweight and obese. It is a very important control measure in any healthy pregnancy. It is known that women with obesity are at higher risk for Complications in Pregnancy. In addition, babies can be at increased risk of premature births and certain birth defects.

In the past, doctors did not want to encourage weight loss during pregnancy in overweight women because they feared it could harm the baby. Fortunately, research shows that women who are slightly overweight or even obese in pregnancy can exercise and diet to lose weight safely without any negative effects on the baby’s wellbeing. Nevertheless, the perfect scenario will always be to prevent morbid obesity.

In general, obesity is measured using a concept called the Body Mass Index, which is calculated based on height and weight. Obesity applies from the age of 30 and overweight from 25. According to information from the US Department of Health 1 in 3 adult women in the United States is obese. Therefore, it is very likely that some women will become obese during pregnancy.

The truth is that pregnancy and obesity carry significant risks because they increase the risk of complications: spontaneous abortions, gestational diabetes, high blood pressure and preeclampsia, blood clots, bleeding that is more common than normal after birth, and affections in the newborn. It is worth noting that these problems can also occur in any pregnant woman, regardless of whether she is overweight or not. But with a higher BMI, the risk increases. While medical follow-up care is simply essential, there are a few dietary measures that can be very useful in obesity prevention during pregnancy.

What should you eat during pregnancy to prevent obesity?

One of the main myths surrounding the diet of pregnant women is the belief that it is necessary to “eat for two”. The reality is that the most important thing is to follow you balanced, colorful and nutritious dietIn fact, according to specialists, it is only necessary to increase the caloric intake to 500 more. According to experts at the Cleveland Clinic, there are some basic elements to achieving a balanced diet and protecting body weight.

It is recommended between 200 and 300 extra calories from foods that are rich in essential nutrients, such as lean meats, low-fat dairy products, fruits, vegetables, and whole grains. Just as important is being careful of what you eat, just as important is being clear about the foods to avoid such as fast food, highly processed foods, candy, soft drinks, and of course, alcohol. In addition, they emphasize the importance of following certain guidelines:

1. Calcium rich foods

The body needs calcium to build strong bones and teeth. Calcium also enables normal blood clotting, proper nerve function, and a normal heartbeat. The American College of Obstetricians and Gynecologists recommends taking 1,000 milligrams (mg) of calcium per day for pregnant and lactating women. Women under 19 years of age need 1,300 mg daily. Consumption of 4 servings of dairy products or foods rich in calcium is recommended, this is worth mentioning Milk is the best source of calcium. There are other good alternatives that are important to incorporate: green leafy vegetables, fortified whole grains, whole grain breads, oily fish, almonds, and sesame seeds.

Dairy products. / Photo: Shutterstock

2. Foods rich in folic acid

Folic acid is used to make the extra blood your body needs during pregnancy. The American College of Obstetricians and Gynecologists and the March of Dimes recommend 400 micrograms of folic acid per day for pregnant women. It is usually an easy-to-use amount in addition to taking prenatal vitamins. Additionally, foods rich in folic acid are incredibly nutritious and support metabolism: lentils, beans, leafy green vegetables (spinach, romaine lettuce, kale, and broccoli), citrus fruits, and nuts.

lenseslensesLenses. / Photo: Shutterstock

3. Increase your protein intake

Proteins are a very important nutrient in losing weight and also for a good pregnancy they play an important role in growth and development. In addition, proteins are necessary for energy supply and are very important for building and repairing various parts of the body, especially the brain, muscles and blood. Therefore, one of the most important dietary measures to conserve weight during pregnancy is to increase protein consumption, which also serves to ensure that the baby grows well. The protein requirement can be varied, for example: a 150-pound woman needs 75 grams of protein a day. Consumption of proteins with high biological value is recommended, such as shellfish, fish, lean meat, poultry, Greek or natural yogurt, eggs, beans, peas, soy products, nuts and seeds without salt.

EggsEggsEggs. / Photo: Pixabay

4. Iron

Iron is an important part of the red blood cellsthat carry oxygen around the body. It is a nutrient that helps develop stress resistance and is a good ally in disease prevention. It helps avoid tiredness, weakness, irritability, depression and possible anemia. Pregnant women are advised to consume 27 mg of total iron per day between meals and prenatal vitamins. There are very good sources such as: whole grains, lean beef and pork, dried fruits and beans, sardines and leafy green vegetables.

Spinach. / Photo: Shutterstock

5. Foods that are rich in vitamin A. are

Foods with vitamin A are important to provide energy and also to ensure the baby’s good development. The American College of Obstetricians and Gynecologists recommends 770 mcg of vitamin A per day, by consumption: green leafy vegetables, bright yellow or orange vegetables (for example carrots or sweet potatoes), milk and liver. In general, it is recommended to consume 2 to 3 servings of vegetables, 2 servings of fruit, at least 3 servings of whole grain bread, muesli, pasta, 2 to 3 servings of lean protein (for example meat, fish and poultry). .

Bunch of carrots for weight lossBunch of carrots for weight lossCarrots / Photo: Pixabay

5. Foods that are high in vitamin D.

the Vitamin D is important for the immune systemIn addition, along with calcium, it is of great help in the development of the baby’s bones and teeth. It’s also important for healthy skin and eyesight. All pregnant women need 600 international units of vitamin D daily. Not only does it protect them from disease and infection, it is a good ally to burn fat, you can find products like fortified milk, oily fish like salmon, egg yolks, and cheese, and sun exposure.

IronfishIronfishSalmon. / Photo: Shutterstock

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Whole Grain Pasta Nutrients

These Popped Sorghum Snacks Will Satisfy Your Crunchy Cravings

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In the category of crispy snacks, popcorn has the edge over its chip and cracker competition: with a few spices, it can take on any taste profile, makes your entire kitchen smell of melted butter and can be eaten in large portions, without your stomach feeling like it has exceeded its maximum capacity. Still, munching has a big trap: it leaves sharp pits in your gums and teeth, forcing you to floss a few minutes after each snack.

The equally delicious solution to the dental problem: Swap your popcorn for popped sorghum. The age-old whole grain has a barely visible shell that won’t slip between your teeth when chewed, and it offers the same light and fluffy, but extremely crunchy texture as the OG pop snack. And despite its tiny size (seriously, the grain is about 3 millimeters in diameter), sorghum is full of nutrients; half a cup of the unroasted, naturally gluten-free grain contains 6.5 grams of fiber, 51 percent of the recommended dietary allowance for magnesium (a mineral that regulates muscle and nerve function) and 85 percent of the recommended daily allowance for manganese (a mineral that helps Energy and protect your cells from damage), according to the United States Department of Agriculture.

How to Pop Sorghum

To gather these nutrients and satisfy your cravings for a crispy nibble, you have several options. If you’d rather cook your popped sorghum from scratch, simply pour grains of sorghum (Buy It, $ 13, amazon.com) into a hot stainless steel saucepan, cover with a tight-fitting lid, and cook over medium heat under constant pressure Shake the pot. As soon as you hear about two-thirds of the grains popping (you should listen carefully), take the stove off the stove, pour out the cracked grains, and repeat the process with the uncooked ones until they are all cracked and ready to eat. After Bob’s Red Mill. (Related: The Puffed and Popped Food Trend Is A Healthier Way To Eat Snacks)

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Try pre-made sorghum snacks

However, for a chaotic and stress-free snacking experience, stock up on one (or all) of these popped-up sorghum snacks. Whether you prefer salty or sweet, bite-sized or in chip form, there is a nibble that will satisfy your stomach and taste buds.

Poplettes Poplette Sorghum Snacks

When you have a firm belief that smartfood is the GOAT in the popcorn department, turn to Poplettes. The brand’s white cheddar sorghum snack has the same flavor as the OG munchie, but each bite is roughly one-sixth the size (sweet!). Those with more adventurous palettes will enjoy the Bollywood Masala variety, which contains bold spices like dried mango powder, red chilli powder, and ground turmeric, or the Mediterranean Magic variety, made with sumac, toasted sesame seeds, thyme, and garlic powder.

Poplettes Poplette Sorghum Snacks

Ka-Pop! Pounded chips

These popped sorghum munchies are made for snackers who are allergic to virtually anything under the sun. With sorghum flour and puffed sorghum kernels, Ka-Pop! Popped Chips are vegan certified and free from GMOs, gluten and the 12 most common allergens. And while they look slightly like a styrofoam-like rice cake, reviewers say the chips – which come in five flavors including non-dairy cheddar, salt and vinegar, and red and green sriracha – are far from boring. “[They] taste a million times better than all popcorn snacks or rice cake snacks I’ve ever eaten, “wrote one buyer. (ICYMI, pasta chips are one thing – that’s how you make them.)

Ka-Pop!  Pounded chips

Ka-Pop! Pounded chips

Chasin ‘Dreams Farm Popped Sorghum Snacks

If you need a sweet treat at 2pm, grab a bag of these cracked sorghum snacks from Chasin ‘Dreams Farm. Founded by women, run by women, the brand offers three types of popped sorghum, including a kettle corn flavor that perfects the balance between salty and sweetness, a cinnamon flavor that is reminiscent of cinnamon buns, and a cocoa flavor that tastes of grains that have actually been in dipped in hot chocolate. But these nibbles are not just for eating; The company recommends sprinkling a few pieces on a scoop of ice cream, mixing them in trail mix or granola, or using them as an edible cake topper. There are no wrong answers here.

Chasin 'Dreams Farm Popped Sorghum Snacks

Chasin ‘Dreams Farm Popped Sorghum Snacks

Nature Nate’s Popped Sorghum

Made exclusively from organic sorghum, avocado oil and sea salt, Nature Nate’s Popped Sorghum snacks are as simple as possible. The nibbles are free from the 12 most common allergens, GMOs, preservatives, additives and natural flavors. Despite the short and sweet list of ingredients, reviewers are clearly obsessed with calling it “a dream come true”. “I literally can’t get enough of this stuff,” said one shopper. “This is the best thing since sliced ​​bread, no kidding. I probably eat at least one bag a week.”

Nature Nate's Popped Sorghum

Nature Nate’s Popped Sorghum

Pop IQ Air Popped Sorghum

With flavors like cheddar, cauldron cooked, and salt and pepper, this popped sorghum could easily be mistaken for the popcorn you’d find in giant snack tins during the holidays. Aside from the simple variety (with one ingredient: sorghum), the snack packs are made from three to five ingredients, including a base of sorghum and sunflower oil or extra virgin olive oil. To make sure you get only the largest chunks of the tiny grain, the company sifts its pops three times, not once or twice. By filtering out crumb-sized pieces that are difficult to eat, your snacking experience will certainly require less cleaning. (Related: 11 Natural Snacks You Will Want To Stock Up On)

Pop IQ Air Popped Sorghum

Pop IQ Air Popped Sorghum

Pop Bitties Ancient Grain Chip

These popped sorghum slices are coated with a sweet-hot-hot-smoky spice mixture and a dead ring for potato chips with BBQ flavor – only they are air-popped instead of deep-fried and are also made with quinoa, chia seeds and. made brown rice. The snack is project-verified, gluten-free, vegan-certified and, according to reviewers, “light as pop-chips, but has the crispness of Stacy”.[‘s] Pita Chips. “Eat them as is or dip them in your favorite dip to balance the heat.

Pop Bitties Ancient Grain Chip

Pop Bitties Ancient Grain Chip

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Whole Grain Pasta Nutrients

10 Foods That Weaken Your Immune System

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We often hear about foods that can boost our immune systems, but did you know that there are dietary choices that can actually weaken your body’s ability to fight off infection? Studies show that highly processed foods and those full of empty calories with no nutrients can be harmful to your health.

Our immune systems exist to protect us from bacteria and other microbes like viruses and parasites, and with a healthy diet you have a better chance of thwarting these diseases and pathogens. A balanced diet contains an abundance of vitamins and minerals in addition to the calories we need to survive.

So we know what helps us, but what hurts us?

1. Sugary foods

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When we think of sugary foods, we think of baked goods, candy, chocolate, and other processed sweets. But dried or canned fruits or juices also contain a lot of added sugar, which can upset your system. The microbiome that lives in our gut keeps harmful bacteria at bay, but the glucose and fructose in sweetened foods feed these unhealthy microbes and make it difficult to fight infections. In addition, sugar creates a craving for more sugar as the yeast and other sugar-loving microbes in your body get used to the added sugar in your body.

Additionally, adding too much sugar to your diet can raise your blood sugar, which increases inflammatory proteins – especially in diabetics, whose blood sugar stays high for longer. High sugar levels could also inhibit immune cells that protect the body from infection.

People on a high-sugar diet can also be more prone to autoimmune diseases such as rheumatoid arthritis.

2. Salty foods

The food tastes much better with salt. It brings out the natural taste and spices up boring dishes. But it’s bad for you It can stop the normal functioning of immune functions, alter your gut bacteria, and increase your risk of autoimmune diseases. Preliminary research shows that the rate of autoimmune diseases of the western world. It can also make existing autoimmune diseases like colitis, Crohn’s disease, and lupus worse. A small study from 2016 showed that men on a high-salt diet had higher levels of monocytes and inflammatory markers, indicating an excessive immune response.

3. Processed meat

It’s time to give up hot dogs and sausages – eating no processed meat is no longer just for pregnant women. This meat has been linked to several diseases, including colon cancer.

This meat is high in saturated fat and has been shown to contribute to immune system dysfunction and inflammation in some people.

The meat also has advanced glycation end products, which are harmful compounds that form when fat and protein mix with sugar in the blood. Most AGEs come from the food we eat and when we have too much of them we cannot regulate them and they cause oxidative stress and inflammation. Fried bacon, hot dogs, fried chicken legs, and steak are high in AGE.

4. Fast food

Burger and fries

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Everyone knows that fast food is not good for you, but sometimes the convenience and deliciousness outweigh these facts. However, fast food is not only bad for your weight, it can also damage your immune system. It’s bad for your gut biome and can increase inflammation. Not only does it contain much of the salt we just talked about, it also contains chemicals, sometimes from plastic or styrofoam packaging, that disrupt human hormone production, weaken immune responses, and even cause dysfunction.

5. Food with additives

The more processed a food is, the more additives it contains – to improve texture, taste, preservation, and the like. These additives, especially emulsifiers and carrageenan, can cause dysregulation of the immune system by changing intestinal bacteria and increasing inflammation. Studies have linked these additives to immune dysfunction in rodents. Which foods are heavily processed? In addition to meat and bacon for lunch, canned soups, canned vegetables, frozen meals, snacks and everything else with a long shelf life.

6. Certain fatty foods

Onion rings on plate

Michael Rheault / Moment / Getty Images

There are some fats that are good for us, but saturated fats are bad for the immune system. They can activate inflammatory pathways that inhibit the immune response and they suppress the function of white blood cells, which can increase the risk of infection. Studies in rodents have shown that a high-fat diet can even damage the lining of the intestines, increasing the susceptibility to disease.

The western diet usually contains a lot of omega-6 fatty acids and far fewer omega-3 fatty acids. The omega-6 fats have been shown to promote inflammatory proteins that weaken our immune system. Studies also show that omega-6 fats may increase your risk of asthma and allergic rhinitis.

7. Artificially sweetened foods

It’s not just sugar that can damage your immune system. The sweeteners we use when trying to avoid sugar can be just as harmful, if not more. They are linked to altered gut bacteria, more inflammation, and a slower immune response. Sucralose and saccharin, in particular, can cause an imbalance in the intestinal biome. It could even fuel the progression of autoimmune diseases.

8. Fried food

Fried foods compete with fast foods and processed meats for AGE levels. Remember, these end products increase the risk of cell damage and inflammation. They also deprive your body of antioxidant mechanisms, disrupt intestinal bacteria and lead to cell dysfunction. All of this could lead to an increased risk of certain types of cancer, heart disease, and even malaria. As much as we’d like to sit back and enjoy fried delicacies, forego french fries, potato chips, fried chicken, bacon, and fish and chips for a healthier response to germ control.

9. Caffeine and alcohol

Beer on a table on a terrace

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Caffeine by itself is not bad for your immune system, but lack of sleep does, and consuming caffeine just before bed can wake you up in the early hours of the morning. We’re not just talking about coffee. Certain teas, chocolate, even protein bars can contain the stuff.

Alcohol suppresses the immune response by reducing the number of cells that fight infection. This makes you more prone to sepsis, poor wound health, pneumonia, and pneumonia.

If you drink alcohol, limit yourself to one drink a night for best results. Consider replacing the drinks with fruit-infused water or teas (without caffeine).

10. Refined carbohydrates

Not all carbohydrates are bad for you; they give you a long-term energy boost, especially the whole grains. But refined carbohydrates like white bread, pasta, bleached flour, and of course sugar can cause an imbalance in gut bacteria that weakens your immune system. They are also highly glycemic foods that raise blood sugar and insulin levels, which can cause free radicals and inflammatory proteins to migrate around the body.

Bring away

It’s not just diet that affects our immune system. Other factors include age (the older we are, the less efficient our organs become at producing immune cells), the environment (if you are a smoker or live in an area with increased air pollution), weight (heavier people have more problems with chronic inflammation, stressing the immune system), chronic physical or mental illnesses such as autoimmune diseases or prolonged stress and lack of sleep.

For real immune health, we must lead balanced lives with careful choices about diet, exercise, and self-care.

Darlena Cunha is a freelance writer and professor at the University of Florida with degrees in communications and ecology.

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Whole Grain Pasta Nutrients

Ugly Side Effects of the American Diet, Say Dietitians

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You may not know the term, but you probably know the concept of the Standard American Diet (SAD). Imagine all of the typical “American” foods and put them all together – burgers, french fries, pizza, soda, sugary cereals, packaged and processed foods, ice cream, the list goes on. While occasional consumption of these types of foods is fine for an overall healthy, balanced diet, regular consumption can have some ugly side effects on your body’s health.

According to a report entitled “Front-of-Package Nutrition Rating Systems and Symbols” The Standard American Diet includes a diet high in calories, saturated fats, trans fats, added sugars, and sodium. It includes a very low intake of essential nutrients for the body such as fiber, calcium, potassium and vitamin D.

The main benefit of the Standard American Diet is that it lacks fruits and vegetables, which are the best way to include a wide variety of nutrients in your diet.

“A 2010 report from the National Cancer Institute found that nearly the entire US population was eating a diet that was not as recommended,” said Theresa Gentile, MS, RDN, CDN, owner of Full Plate Nutrition. Gentile also points out from the American Cancer Society that about 18% of cancer cases are due to poor diet and sedentary lifestyle.

Developing a serious chronic illness like cancer isn’t the only ugly side effect of consuming the Standard American Diet regularly, which is why it is considered the No. 1 worst diet for Americans.

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“The SAD is the quintessentially American diet that emphasizes red meat, processed foods, refined grains, sugary foods including sodas, with low consumption of fresh fruits, vegetables, fish, whole grains, beans, and legumes,” said Lisa R. Young, PhD , RDN, author of Endlich Full, Endlich Slim and a member of our panel of medical experts. “It’s low in fiber, antioxidants, and high in calories, saturated fat, sugar, and salt.”

Because of the types of foods included (or absent) from the SAD, weight gain can easily become a side effect of consuming such foods on a regular basis.

“It contributed to the high rates of obesity and overweight in the United States (nearly 75% of the population are overweight or obese),” says Young. “It has also led to chronic diet-related diseases such as heart disease, high blood pressure, type 2 diabetes, and certain cancers.”

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“Most Americans don’t get enough fiber, which is needed for healthy digestion,” says Jinan Banna, PhD, RD. “The SAD is low in fruits and vegetables, whole grains, legumes, and other such foods. This is just one of the digestive problems that can arise.”

The dietary guidelines for Americans recommend adults consume between 25 and 38 grams of fiber per day, but reports show that Americans only consume an average of 10 to 15 grams per day. A lack of fiber can cause problems with the digestive tract as well as the colon.

“Fiber is essential for heart health as soluble fiber (found in oatmeal and foods made from oatmeal, almonds and seeds, fruits you eat the skin in, etc.) is MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and member our medical expert panel. “Fiber also plays a role as a prebiotic for gut health by nourishing the good gut bacteria and helping push things through your system to improve regularity.”

Here are the dangerous signs that you are not eating enough fiber.

Burger and friesShutterstock

The types of foods typically consumed in the SAD are foods linked to chronic inflammation which, according to Balance One Supplements’ Trista Best, MPH, RD, LD, can have devastating effects on physical, mental, and emotional health .

“Low-level chronic inflammation causes oxidative stress in the body, which leads to many of the chronic diseases common in Western nations,” Best says.Foods known to be flammable include gluten, refined carbohydrates, and sugars, and in general all processed foods from refined or fortified sources – all of which are the basis of SAD. form. “

“These foods are flammable because the body has a hard time breaking them down through natural meals like enzymes and good gut bacteria,” continues Best. “This leads to an inflammatory response in the body’s immune system, which is usually a natural and deliberate response, but in some cases an overreaction to otherwise harmless foods.”

Best points out that inflammation can lead to the development of chronic diseases such as heart disease, obesity, and diabetes.

Cheese friesShutterstock

“With popular foods like hamburgers, deli, and fried foods, the Standard American Diet contains excessive amounts of saturated fat and sodium,” said Mackenzie Burgess, RDN and recipe developer at Cheerful Choices. “This can be problematic as too much saturated fat has been found to increase blood cholesterol, which can increase the risk of heart disease. Too much sodium can also be a problem as it is linked to high blood pressure, which is another risk factor for the heart is. ” Illness.”

Burgess recommends looking for ways to reduce the saturated fat and sodium in your diet with small swaps. Focusing on healthy sources of fat like fish, avocados, and nuts can promote heart health, and buying low-sodium items from the grocery store (soups, sauces, unprocessed meat, to name a few).

crispsShutterstock

While chronic inflammation and too much saturated fat or sodium play a big role in causing chronic illness, simply overdosing on calories can also put you at increased risk.

Shannon Henry, RD of the EZCare Clinic points out four different diseases that can develop from a high calorie diet – either from eating high calorie foods or simply from consuming too many foods or beverages in general. These include Type 2 diabetes, stroke, coronary artery disease, and kidney and gallbladder defects.

“Above all, our passion for fast food is sad,” says Henry. “For example, although the federal government recommends consuming at least two to five cups of fruits and vegetables a day, surveys show that the average American only eats three servings a day, and 42% say we eat less than two servings.”

French friesShutterstock

Many Americans suffer from the concept of overfed calories but undernourished of valuable and essential nutrients“says Amy Goodson.” The calories they consume are mostly from saturated fat and added sugars, while they consume very little fruits, vegetables and whole grains, which provide vitamins, minerals, fiber, antioxidants and more. “

These types of foods are high in vitamins and minerals that are essential for your body’s health and usually add the “color” to your meals.

The typical American diet often lacks colorful fruits, vegetables and other whole foods“Says Burgess. “This means that most Americans miss out on the myriad benefits of fruits and vegetables, such as their antioxidant, anti-inflammatory, and anti-cancer properties. In addition, a diet with few colored fruits and vegetables can contain insufficient amounts of important nutrients such as potassium, fiber, folic acid, vitamin A and vitamin C. “

Burgess recommends finding simple ways to add fruits and vegetables to your meals, such as: B. Berries with yoghurt, peppers with pasta or leafy vegetables in your lunch wraps. Plus, these 15 best frozen fruits and vegetables are easy to use.

Club sandwichShutterstock

“Following SAD can lead to poor bone health, as these foods are typically low in bone building nutrients like calcium, vitamin K, and vitamin D,” says Sarah Schlichter, MPH, RDN.

“In addition, a diet low in whole grains, legumes, fruits and vegetables can influence the metabolism and digestion,” continues Schlichter. “Foods high in fiber can help improve gut health and digestion, while the use of highly processed foods reduces the diversity of bacteria in the gut microbiome, which also affects mood and overall health.”

SundaeShutterstock

Changing your gut microbiome isn’t the only reason your energy levels feel depleted after SAD.

“Coast-to-coast Americans skip meals, eat large amounts of carbohydrates with little quality protein, stock up on sugar-sweetened foods and beverages, and these habits can prepare you for spikes and drops in blood sugar,” says Goodson.

Because of this type of diet, Goodson advises that your blood sugar levels will go up and down like a “roller coaster” throughout the day, which can negatively affect your energy levels.

“The way to fight this is to have balanced meals with high fiber carbohydrates and proteins every few hours,” she says.

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“The ACS recommends at least 2 1/2 to 3 cups of vegetables and 1 1/2 to 2 cups of fruit daily for cancer prevention, and the USDA recommends 5 to 9 servings of fruits and vegetables per day,” says Gentile. “This goal can easily be achieved by adding fruit or vegetables to every meal and including more vegetable-based meals in your rotation, which can lower your risk of cancer.”

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