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FOOD RX: SIMPLE, SAVORY, AND POWERFUL The Minnie Pearl Cancer Foundation has registered dietitians who are dedicated to adults impacted by cancer because cancer and its treatment can cause a variety of nutrition-related issues. They are available to you throughout your cancer journey for one-on-one nutrition guidance at no cost. Here are some tips for eating healthy “on the go” from our registered dietitians.

HEALTHY KITCHEN STAPLES • • • • • • • • • • •

• • • • • • • • • • •

Extra virgin olive oil Canola oil Canned beans (organic if possible) Whole wheat pasta Brown rice Quinoa Bulgur Couscous Unsalted nuts and seeds Tahini Tomato products (canned) such as diced tomatoes, whole tomatoes, tomato purée, and tomato paste Canned tuna and salmon Whole wheat English muffins/bread Corn and whole wheat tortillas Natural popcorn Steel cut oatmeal Whole wheat crackers such as Wasa® or Triscuits® Larabars® Green tea Dried fruit (without added sugar) Organic, low sodium vegetable broth Unsweetened whole grain cereal such as Cheerios® or Shredded Wheat®

• Bottle of vinaigrette dressing • Whole wheat pita bread • Lemon juice, lime juice, garlic, dried herbs (to add flavors to food) • Vinegars such as red wine and balsamic • Baby carrots • Hummus • Frozen fruits/vegetables (without sauces or added sugar) • Natural peanut butter/almond butter • Packaged salad mix such as arugula, spinach, and romaine-skip the iceburg (Don’t forget to rinse the salad mixeseven if it says already washed) • Almond or rice milk • Organic Greek yogurt (Stonyfield® is a good brand) • Plain, nonfat organic yogurt • Low fat cheeses • Omega-3 rich eggs • Frozen organic fish and chicken • Fresh fruits and vegetables (see “Dirty Dozen” List for guidance on which to purchase organic) • Nitrate free turkey breast (such as Applegate Farms® or Hormel Natural®)

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SNACKING THE RIGHT WAY Snacks have gotten a bad reputation in our society today, but they are actually a great way to prevent you from overeating at meals, stabilize your blood sugar, and help you pack more fruits and vegetables into your day. Keep the following in mind when planning your snacks: • Don’t fall into the trap of thinking only “inside the box” and buying packaged, processed foods. You can make your own healthy snacks that are still portable and delicious! • Maximize the nutrition value of your snack by including at least two groups of food from proteins, fruits, vegetables, and complex carbohydrates. If you have trouble with feeling hungry shortly after eating, make sure and include a protein source with your snack. • If you are trying to lose or maintain weight, you will want to keep your snacks to less than 200 calories but if you need to gain weight, you can make your snacks more like a “mini meal”. • Examples of quick and healthy snacks using your pantry staples include: 3 cups of natural popcorn and apple slices

1 oz of Triscuits® with 2 Tablespoons of hummus

1 container of plain greek yogurt with fresh fruit such as banana or blueberries mixed in

Raw veggies such as carrots and cucumbers and 2 tablespoons of hummus

Low fat string cheese stick with a small piece of fruit such as an apple or an orange

Small apple with 1 tablespoon of natural peanut butter

Trail mix made with 3/4 cup of unsweetened cereal, 2 Tablespoons of dried fruit, and 1 tablespoon of sunflower seeds

Larabar® 2 slices of Wasa Crispbread® crackers with 1 Tablespoon of natural peanut butter

BLACK BEAN HUMMUS (recipe courtesy of foodnetwork.com) INGREDIENTS

DIRECTIONS

• • • • •

Puree ingredients until desired smooth consistency is reached. Serve with whole wheat crackers and vegetables.

15 oz. can drained black beans 1 clove garlic 2 tablespoons lemon juice 2 tablespoons tahini add water if needed

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HEALTHY MEALS WITHOUT THE FUSS Many people think that it is much quicker to go to a fast food restaurant than to cook a meal. Although it is possible to eat healthy at restaurants (See Guide to Healthy Dining Out), when you make something at home yourself, you have more control over what goes into your foods. One quick and easy method to use to make sure you are getting the right kinds and amounts of food it to use The American Institute for Cancer Research’s New American Plate Method. Simply fill 2/3 of your plate with vegetables, whole grains, fruits, and beans and the other 1/3 (or less) with animal protein. For example, you could cook up a healthy meal in no time and fill 2/3 of your plate with a salad and quinoa (vegetables and grains) and then fill the other 1/3 of your plate with salmon (protein). The New American Plate image courtesy of American Institute for Cancer Research

We live in a very busy world so sometimes we don’t even have the option to sit down and eat from a plate. Below are some menu ideas for food you can eat on the go: • Make your favorite salad more portable by making it as usual and then wrapping it up in a whole grain or whole wheat tortilla. • Go old school and pack a portable lunch/dinner. Choose a healthy sandwich (see “Build a Slammin’ Sandwich), pack a piece of portable fresh fruit, add raw veggies such as carrots, cucumbers, or cherry tomatoes and you have an A+ meal (don’t forget to include an ice pack in your lunchbox to keep things cool). • A burrito made with black beans, low fat cheese, vegetables of your choosing, and salsa rolled into a whole wheat tortilla

• A wrap made with hummus, chicken (if you want meat, if not, you can leave it out) vegetables of your choosing, and Greek yogurt on either a whole wheat pita pocket or a whole wheat tortilla • English muffin pizza-spread tomato sauce, mozzarella cheese, and vegetables of your choosing on top of a whole wheat English muffin and heat • A homemade smoothie made with a banana, 1/8 cup of natural peanut butter, and 1/2 cup of almond milk, and a couple of ice cubes

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BUILD A SLAMMIN’ SANDWICH If the thought of eating a sandwich brings on nightmares from your school days of eating the same old boring thing day after day-wake up! Sandwiches are portable, affordable, and a great way to pack in cancer-fighting foods with little effort. To build an amazing sandwich, choose from each category. Before you know it, you will be wondering why you didn’t get reacquainted with this old friend sooner. START WITH A BREAD BASE • • • • • •

Whole wheat Whole wheat Whole wheat Rye bread Whole wheat Whole wheat

bread pita bread hamburger bun tortilla English muffin

ADD AS MANY FRUITS & VEGGIES AS YOU WANT • • • • • • • • • • • • •

Lettuce Tomato Sun-dried tomatoes Shredded carrots Spinach Bell pepper Artichokes Cabbage Eggplant Onion Cucumber Apple slices Banana

ADD A PROTEIN • Natural almond or peanut butter • Hummus or beans • Canned tuna or salmon • Low fat cheese • Egg • Nitrate free turkey breast (such as Applegate Farms® or Hormel Natural®) • Organic chicken • Veggie burger • Low fat organic Greek yogurt

ADD A HEALTHY FAT • Avocado • Olives • Extra virgin olive oil • Walnuts (Note: Nut butters and salmon are also good sources of a healthy fat so if you already have one of those on your sandwich, you may not need to add one of these.)

EXTRA FREEBIES • Mustard • Vinegar

• Pepper • Basil, oregano, rosemary, etc

• Hot sauce • Salsa

You can also use this list to create a salad. Instead of using a bread base you can include a carbohydrate such as whole wheat crackers, rye croutons, or whole wheat pita chips.

Contact our dietitians today by phone or email to have your questions answered! (615) 467 1936 x102 • nutrition@minniepearl.org

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