In general, whole fruits are nutritionally better than juices, while fresh juices are better than frozen juices. And … Juices that have pulp are better than “pulp free”. So, enjoy plenty of whole fruits everyday and a glass of that juice with “lots of pulp”
Jipende, ufunguo wa mtindo bora wa maisha upo mkononi mwako.
It is important to know what poses high risk for cancer and perhaps more important is to know what can be done to reduce that risk. When you know both the risk and how to minimize it, you stand a better chance of success in avoiding it. Sometimes the truth is not very interesting, but I still have to tell the hard truth … Ha! Ha! Ha!
Processed meat is loved by many. In some cases it is viewed as prestigious food especially for some in Tanzania. Perhaps this is because in our society, it is mostly those in the higher income bracket who can afford it. The bad news is that experts now have a come up with strong evidence that processed meats are a high risk for cancer especially colorectal cancer. (WCRF 2007) (http://www.wcrf.org/).
For fruits and vegetables, both amount and variety are important. The more the mix of colours the better the quality.
What is a portion?
Examples of a portion:
- One big slice of water-melon or pineapple = one portion
- One orange or banana = one portion
- One cup-full cooked spinach or carrots = one portion
- One handful grapes or berries =one portion
Eating the recommended five or more portions of fruits and vegetables everyday is estimated to reduce your risk of cancer by 20 percent. (Ref. World Cancer research Fund)
Jipende!! Eat plenty of vegetables and fruits everyday.
Our bodies need only small amounts of salt a day (about 1.25gm or about a quarter teaspoon). Unfortunately, most of us consume a lot of salt. Health experts link high salt consumption with high blood pressure, and may lead to coronary heart diseases, kidney diseases, stroke and osteoporosis. Current research shows that salty diets can increase the risk of stomach cancer.
Lower your risk of these chronic diseases! Limit your consumption of salted foods, cooking and table salt. Try to use spices and herbs to flavour your foods. If you use packaged or canned foods, read the labels and choose those with no added salt. Otherwise, opt for fresh foods so that you can control the amount of salt added.
Gradually reduce the amount of salt you use in cooking and at the table, Learn to wean yourself off the salty tastes. You will gradually find yourself getting used to low salt foods.
Feel proud of being able to lower your salt consumption.