29 February 2012

How Calorie Density Can Protect You From Cancer

If you do not use tobacco, then the most important thing you can do to prevent cancer is to eat well, maintain a healthy body weight, and physical exercise. Unfortunately during the inquiry within 3% of the population eats a diet that meets health-promoting guidelines for the prevention of cancer and over 68% of the population is overweight or obese. Following the principles of the energy density will reduce the lifetime risk of someone developing or dying from cancer and also prevent against weight gain, heart disease and diabetes.

The concept of caloric density, the amount of calories in a specific weight of the food, sounds complicated. But it's really a guideline that takes the worry of watching your weight. In other words: If you load your plate with plant foods, which contain lots of water and fiber and not much fat, you'll feel full with fewer calories. And this is important because calorie dense meal to promote overweight and obesity, and excess body fat is the main cause of many cancers.

A healthy diet is one that contains plenty of fruits and vegetables. Besides being rich in vitamins, minerals, antioxidants, and phytochemicals powerful they are also very low in calorie density. When people choose these foods low in calories as people get to eat all they want until they are comfortably full, they do not have to count calories and they will not take weight. Processed foods such as sugar, refined carbohydrates and fatty foods and free oils are rich in calorie density. Eating foods that are high in calories because weight loss is almost impossible. This is because people tend to eat the same amount of weight in food each day. Since the energy density is a constant if people choose foods low in calories by weight then they will take in less calories.

The researchers found is that if the caloric density of food is below 400 calories per pound, no matter how much they ate, they all lost weight. Between 600-800 calories per pound, with some moderate exercise, they all lost weight. Between 800-1200 calories per pound, people have gained weight, except for those with very high activity levels. More than 1200 calories per pound, everyone gained weight. For weight loss and cancer prevention selecting the right foods is key.

The recent American Institute for Cancer Research and The American Cancer Society reports on Cancer recommends that the average density of calories of food to avoid problems of obesity and weight to be 550-600 calories per pound.

Foods that are low caloric density are fresh fruits, vegetables, whole grains and legumes. Fresh vegetables on average around 100 calories per pound, fresh fruit averages around 250-300 calories per pound, starchy vegetables or whole grains intact on average around 450-500calories/pound and Legumes on average around 550-600 calories / pound.

I do not think anyone needs to know one of these numbers in order to eat healthy and live a long and healthy life. However, it is a much simpler approach than counting calories because it uses the guidelines and general principles to help make healthier choices. If you want to lose weight simply move to foods low in caloric density such as vegetables, fruits, whole grains, and legumes and reduce the amount of oil, sugar and refined carbohydrates in your diet food.

Focus most of your diet on foods low calorie density food plants (vegetables, fruits, legumes and unprocessed whole grains) and you will be practicing the secret to long-term successful weight loss and cancer prevention. Aim for nine servings per day of fruits and vegetables and 2-3 servings of whole grains and legumes for a healthy diet prevent cancer! Eat more, less weight, and live longer!