October is a transitional month. While fall technically starts in September, the weather officially switches from warm and muggy to cool and breezy come October. Our trees and landscapes shed their leaves from summer past, and our focus shifts to football, comfort foods, and flannel. In the public health arena, our focus shifts to Breast Cancer Awareness. October is National Breast Cancer Month, a time annually devoted to educating and encouraging early detection of breast cancer.
You may think because everyone knows to wear pink in October for breast cancer awareness, the word is out, but there is plenty of education that still needs to be shared to save lives. Sadly, about 400 women die each year from breast cancer in Mississippi. And the Magnolia State has one of the highest breast cancer death rates in the nation.
While no food or diet plan can definitively help prevent any form of cancer, good nutrition still plays an integral part in the prevention and treatment of some cancers, like breast cancer. However, one of the most important messages of modern nutrition research is that a diet rich in fruits and vegetables protects against cancer. Also, eating nutrient-dense foods during and after treatment can help you feel better and stronger.
Since only 5 percent of Mississippians get their recommended fruit and vegetable servings every day, that is an excellent place to put your energy into eating more. Everyone should have at least five portions of a variety of fruits and vegetables every day. One cup of fresh produce is considered a serving, while a half cup cooked and a fourth cup dried will meet one of those daily portions needed.
The autumn season offers many nutritious and delicious produce options, from hearty root vegetables to succulent fruits. With a unique selection of fruits and vegetables at your local farmers’ market or grocery store, getting your recommended five (or more) daily will be easy. Don’t know where to start? Here are a few ideas.
Avocados are packed with the right fats and potassium to protect your heart. Their creamy texture makes them a nutritious spread on wraps, sandwiches, or as a dip.
Bell peppers, regardless of color, are packed with vitamin C, which supports a strong immune system. They can be used for dipping, sautéing, chopped in salads, or stuffed and baked whole.
Brussels sprouts resemble mini cabbages and are typically cut, cleaned, and cooked to make a nutritious side dish or main course. Roast with olive oil on a sheet pan for 25 to 30 minutes at 400°F. Add salt and pepper, red pepper flakes, or garlic powder to taste.
Cauliflower contains as much immune-boosting vitamin C and more fiber than a potato. It is also an excellent source of folate and energy-producing B vitamins. Try it roasted, sautéed, or even as faux mashed potatoes.
Dark, leafy greens: These should be on your daily menu since they’re the most nutrient-dense vegetables in the garden. Eat a variety of Swiss chard, kale, spinach, romaine, collards, or mustard greens, raw or cooked.
Eggplant offers a deep purple color to the skin that contains phytonutrients that act as a potent antioxidant that protects the body’s cells from damage. Skip the traditional fried version and try baked, roasted, or sautéed eggplant.
Pears peak in the fall and ripen at room temperature after being picked. You can tell if a pear is ripe if the neck near the stem gives a little when pressure is applied. A pear’s skin is edible and a great source of fiber. To keep sliced pears from browning, briefly soak them in 1 quart of water + 3 tablespoons lemon juice.
Sweet potatoes are versatile and nutritious vegetables in the fall season. Vardaman, Mississippi, is known as the “Sweet Potato Capital of the World.” Instead of roasting sweet potatoes whole or in dice, try slicing them half lengthwise. They’ll cook much quicker and get some caramelization while staying moist. Roast halved potatoes at 425 F for about 30 minutes. Add peeled and diced sweet potatoes to fall soups, stews, or chilis.
Tomatoes’ bright red color comes from lycopene, a carotenoid that can help reduce the risk of heart disease, cataracts, and cancer. Cooking tomatoes helps release the lycopene even more. Slice, dice, sauté, roast, or add a slice of tomato to a sandwich.
Our trees and landscapes shed their leaves from summer past, and our focus shifts to football, comfort foods, and flannel. In the public health arena, our focus shifts to Breast Cancer Awareness. October is National Breast Cancer Month, a time annually devoted to educating and encouraging early detection of breast cancer.
You may think because everyone knows to wear pink in October for breast cancer awareness, the word is out, but there is plenty of education that still needs to be shared to save lives. Sadly, about 400 women die each year from breast cancer in Mississippi. And the Magnolia State has one of the highest breast cancer death rates in the nation.
While no food or diet plan can definitively help prevent any form of cancer, good nutrition still plays an integral part in the prevention and treatment of some cancers, like breast cancer. However, one of the most important messages of modern nutrition research is that a diet rich in fruits and vegetables protects against cancer. Also, eating nutrient-dense foods during and after treatment can help you feel better and stronger.
Since only 5 percent of Mississippians get their recommended fruit and vegetable servings every day, that is an excellent place to put your energy into eating more. Everyone should have at least five portions of a variety of fruits and vegetables every day. One cup of fresh produce is considered a serving, while a half cup cooked and a fourth cup dried will meet one of those daily portions needed.
The autumn season offers many nutritious and delicious produce options, from hearty root vegetables to succulent fruits. With a unique selection of fruits and vegetables at your local farmers’ market or grocery store, getting your recommended five (or more) daily will be easy. Don’t know where to start? Here are a few ideas.
Avocados are packed with the right fats and potassium to protect your heart. Their creamy texture makes them a nutritious spread on wraps, sandwiches, or as a dip.
Bell peppers, regardless of color, are packed with vitamin C, which supports a strong immune system. They can be used for dipping, sautéing, chopped in salads, or stuffed and baked whole.
Brussels sprouts resemble mini cabbages and are typically cut, cleaned, and cooked to make a nutritious side dish or main course. Roast with olive oil on a sheet pan for 25 to 30 minutes at 400°F. Add salt and pepper, red pepper flakes, or garlic powder to taste.
Cauliflower contains as much immune-boosting vitamin C and more fiber than a potato. It is also an excellent source of folate and energy-producing B vitamins. Try it roasted, sautéed, or even as faux mashed potatoes.
Dark, leafy greens: These should be on your daily menu since they’re the most nutrient-dense vegetables in the garden. Eat a variety of Swiss chard, kale, spinach, romaine, collards, or mustard greens, raw or cooked.
Eggplant offers a deep purple color to the skin that contains phytonutrients that act as a potent antioxidant that protects the body’s cells from damage. Skip the traditional fried version and try baked, roasted, or sautéed eggplant.
Pears peak in the fall and ripen at room temperature after being picked. You can tell if a pear is ripe if the neck near the stem gives a little when pressure is applied. A pear’s skin is edible and a great source of fiber. To keep sliced pears from browning, briefly soak them in 1 quart of water + 3 tablespoons lemon juice.
Sweet potatoes are versatile and nutritious vegetables in the fall season. Vardaman, Mississippi, is known as the “Sweet Potato Capital of the World.” Instead of roasting sweet potatoes whole or in dice, try slicing them half lengthwise. They’ll cook much quicker and get some caramelization while staying moist. Roast halved potatoes at 425 F for about 30 minutes. Add peeled and diced sweet potatoes to fall soups, stews, or chilis.
Tomatoes’ bright red color comes from lycopene, a carotenoid that can help reduce the risk of heart disease, cataracts, and cancer. Cooking tomatoes helps release the lycopene even more. Slice, dice, sauté, roast, or add a slice of tomato to a sandwich.
