Snacks Against Cancer

Don’t smoke, wear sunscreen, exercise—you likely know these top habits for reducing your risk for breast cancer and other forms of the disease (and hopefully you’re already practicing them!). But there’s one more step you can take every day to cut your cancer odds that’s not only simple, it’s also enjoyable: Eat well! “Research suggests the phytochemicals in food can fight cancer by doing everything from preventing cellular changes to stopping the flow of blood to a cancerous tumor,” says Sally Scroggs, R.D., of the Cancer Prevention Center at the University of Texas M.D. Anderson Cancer Center. As a general rule, aim to eat 2½ cups of fruit and vegetables each day—vary your choices to get a mix of antioxidants and phytochemicals in your diet. For your main protein sources, eat mostly fish, poultry and beans; studies show consuming more than 18 ounces of red meat per week may increase the risk for colon and pancreatic cancer. Keep your grains whole: Fiber helps move poten-tially carcinogenic waste through your system quickly, which may lower the risk for colorectal cancer, Scroggs says. And finally, sip tea, which contains catechins, antioxidants that may lower cancer risk. Want recipes to get you started? These tasty snacks are so delicious, you won’t even notice how good you’re being. Enjoy two every day.
Vegetables With Creamy Onion Dip

In a glass bowl, microwave 1 diced scallion in ½ tsp olive oil until fragrant, 1 minute. Whisk in 3 tbsp nonfat plain Greek yogurt, 1 tbsp light sour cream, 1 tsp mayonnaise, ¼ tsp each salt and onion powder and a pinch each of black pepper and gar-lic powder. Serve with 1 cup chopped broccoli and cauliflower.

How it fights cancer: Cruciferous veggies, a class that includes broccoli, cauliflower, cabbage and Brussels sprouts, appear to prevent breast, lung and colon cancer. “Different types of estrogens have been associated with both increased and decreased cancer risk. Cruciferous vegetables help your body process estrogen in a way that might lower risk,” says Gregory A. Plotnik-off, M.D., senior consultant for health care innovation at Allina Hospitals and Clinics in Minnesota.
Super Savory Popcorn

Pop one 100-calorie bag microwave popcorn. Toss with ½ tsp sweet smoked paprika and a pinch of garlic powder.

How it fights cancer: Whole grains have cancer-fighting antioxidants, according to research from the University of Scran-ton in Pennsylvania. Popcorn has the most antioxidants in the snack group; pastas made with whole wheat tops the grain list.
Edamame With Iced Green Tea

Cook 2/3 cup edamame as directed on package. Sprinkle with a pinch of salt. Serve with 8 to 12 oz iced green tea mixed with ½ tsp honey.

How it fights cancer: To pump up the disease-fighting potential of green tea’s catechins, add a squeeze of citrus: Lemon juice protects the chemicals so more of them are available to your body, a study from Purdue University in West
Tomato Bruschetta

Spread 1 tbsp part-skim ricotta and 2 tbsp store-bought tomato bruschetta topping on each of 3 slices melba toast or toasted whole-grain baguette.

How it fights cancer: Scientists suspect that the lycopene in tomato works as an antioxidant that protects the body’s cells against certain cancers. Bonus: It also helps reduce your risk for heart disease.
Cheese Plate

Serve 1 oz reduced-fat cheddar with 3/4 cup red grapes and 2 whole-grain crackers.

How it fights cancer: Like vino, the skin of fresh red grapes contains the protective chemical resveratrol, which may reduce your risk for both cancer and heart disease and also sharpen your brain. “And there’s no alcohol, which has been linked to certain cancers,” says Christine Gerbstadt, M.D., spokeswoman in Sarasota, Florida, for the American Dietetic Association.
Honey-Ginger Blueberries With Mascarpone

In a pan, heat 1 cup blueberries with 1 tbsp honey and ¼ tsp ground ginger until berries become jammy, 5 minutes. Top berries with 1 tbsp mascarpone and ½ sheet graham cracker broken into bits.
How it fights cancer: Anthocyanins, the pigments behind blueberries’ hue, may fight cancer while also helping brain cells fire faster, so you stay sharp. And the berries’ vitamin C may block the effects of cancer-causing free radicals, help prevent cancer from spreading and enhance immunity.

Craving more cancer-preventing foods? Surf to Self.com for a week-long meal plan of breakfasts, lunches, dinners, snacks and treats featuring anticancer superfoods.

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