AMERICAN INSTITUTE for

CANCER RESEARCH

Nutrition
after 50
Tips and Recipes

Healthy Living for Cancer Prevention

 AMERICAN INSTITUTE for
CANCER RESEARCH

Our Vision
The American Institute for Cancer Research (AICR)
helps people make choices that reduce their chances of
developing cancer.

Our Heritage
We were the first cancer charity:

To create awareness of the relationship between

diet and cancer risk
To focus funding on research into diet and can-
cer prevention
To consolidate and interpret global research to
create a practical message on cancer prevention

Our Mission
Today AICR continues:

Funding research on the relationship of

nutrition, physical activity and weight
management to cancer risk
Interpreting the accumulated scientific
literature in the field
Educating people about choices they can make
to reduce the chances of developing cancer

AICR is part of the World Cancer Research Fund

global network, which consists of the following chari-
table organizations: The American Institute for Can-
cer Research (AICR); World Cancer Research Fund
(WCRF UK); World Cancer Research Fund Neth-
erlands (WCRF NL); World Cancer Research Fund
Hong Kong (WCRF HK); World Cancer Research
Fund France (WCRF FR); and the umbrella associa-
tion, the World Cancer Research Fund International
(WCRF International).
Contents Page
Introduction 3

Prevention Is Possible 3

How to Stay Healthy 4

Focus on Plant-Based Foods 5

Go Easy on Red Meat and Fats 7

Keep Weight in Check 8

Get Active 9

Flavor Your Foods Healthfully 10

Choose Moderation When Drinking Alcohol 12

Supplement Your Diet Wisely 12

Store and Prepare Food Safely 14

Eliminate Tobacco 16

Common Age-Related Health Questions 17

Menu Planning Made Easy 22

Recipes 24

Additional Resources 33

About AICR 36

1
 AMERICAN INSTITUTE for
CANCER RESEARCH

AICR’s Recommendations for Cancer Prevention have

been simplified into three guidelines, which explain
how the choices you make about food, physical activ-
ity and weight management can reduce your chances
of developing cancer.

AICR Guidelines for Cancer Prevention

Choose mostly plant foods, limit red meat and

avoid processed meat.
Be physically active every day in any way for
30 minutes or more.
Aim to be a healthy weight throughout life.
And always remember –
do not smoke or chew tobacco.

AICR is part of the WCRF global network.

2
Introduction

Prevention Is Possible
Turning 50, 60, 70 or even 80 isn’t what it used to
be. Americans are living longer and enjoying life
more than ever. One desire we all share is to feel
good and stay healthy. This brochure can show
you how good nutrition and a healthy lifestyle can
add vitality to your years and help you reduce the
risk of cancer and other diseases. It is written for
people age 50 and over. It also contains plenty of
general information and practical strategies for
those of any age who would like to lower their risk
for chronic illness and feel their best.

Prevention Is Possible
The information in this brochure is based on rec-
ommendations set forth in the expert report, Food,
Nutrition, Physical Activity, and the Prevention of
Cancer: a Global Perspective, pub-
lished by the American Insti-
tute for Cancer Research.

The report was written by

an expert panel of scien-
tists who reviewed all the
available evidence on diet,
physical activity and weight
management in relation to
cancer prevention. They concluded that if everyone
ate a healthy diet, was physically active every day and
maintained a healthy weight, there would be approx-
imately one-third fewer cancer cases worldwide.

The expert report contains an important message

for all of us: It’s never too late to make changes that
can reduce your chances of developing cancer. The
recommended changes can be found on page 39 and
grouped into three guidelines:
AICR Guidelines for Cancer Prevention
• Choose mostly plant foods, limit red meat and
avoid processed meat.
• Be physically active every day in any way for
30 minutes or more.
• Aim to be a healthy weight throughout life.
And always remember – do not smoke or chew tobacco.
3
 You have the power to improve your health and
How to Stay Healthy

reduce your risk for cancer and other diseases, like

heart disease, type 2 diabetes and osteoporosis. If
you already suffer from these diseases, or even from
cancer, you can help lessen their hold on your health.
It’s often a matter of the choices you make.

How to Stay Healthy

When it comes to your
cancer risk and overall
health, the foods you
choose have a major
impact. There is still
much to learn about
nutrition and aging,
but scientists are
continually discovering
new information.
Studies show that certain
phytochemicals (substances found in plant foods)
can help prevent cell damage that, over time, can
lead to cancer. These phytochemicals along with
vitamins and minerals are also important for bone
health, heart health and brain health.
The best way to get a healthy dose of these phyto-
chemicals is to include plenty of vegetables, fruits,
whole grains and beans in your diet. Then add a
moderate amount of fish, poultry and lean meat or
low-fat dairy to your meals.
In addition, research shows that it’s never too late to
reap the benefits of physical activity. That’s true even
for people in their 80s and 90s, who can increase
strength and independence with strength training
and balance exercises.
By adopting sensible dietary and physical activity
habits, you can enjoy the rewards of a longer, health-
ier life. Take it one step at a time. Seek out support,
build on your successes and enjoy the benefits you’ll
receive from doing positive things for your health.
These two steps alone will help reduce your can-
cer risk. Together they also help you to maintain a
healthy weight – perhaps the most important factor
in cancer prevention.

4
Focus on Plant-Based Foods

Focus on Plant-Based Foods

If you grew up with a “meat and potatoes” diet, eat-
ing more plant-based foods may be a new idea. We
know that by choosing to eat more foods that come
from plants and fewer that come from animals, we
can benefit in many ways. Research shows this way
of eating can help prevent cancer and heart disease,
maintain a healthy weight and promote good diges-
tion.
• Fill at least 2⁄3 or more of your plate with
vegetables, fruits, whole grains and beans and
1⁄3 or less with fish, poultry or lean meat.
• Try adapting favorite recipes to include larger
amounts of plant-based foods and smaller
amounts of meat or poultry.
• Try healthy new recipes from the newspaper,
cooking magazines, television cooking
programs or Internet websites, such as
www.aicr.org.
• You might even want to take a healthy cooking
class to taste and learn to prepare a variety of
plant-based dishes.

When it comes to vegetables, fruits and beans, eat

a variety and in abundance. Fruits and vegetables
contain hundreds of antioxidants and other phyto-
chemicals that may work together to prevent cancer.
Phytochemicals, literally “plant chemicals,” are found
in all plants. Some phytochemicals can deactivate
cell-damaging molecules in the body and thereby
slow cancer development.

Try these ideas for fitting in more plant foods:

• Make breakfast count. In addition to your cereal
or toast, start the day with a glass of 100 percent
fruit juice and mixed berries stirred into low-fat or
nonfat yogurt. Or combine juice, fruit and soft tofu
in a blender for a quick, healthy breakfast shake.
Sauté some vegetables with your omelet.
• Pack a fruit or veggie snack for a day’s outing.
Bring along dried fruits, like apples, apricots, prunes
or raisins. Stash a snack-size can of peaches or pears
packed in fruit juice (and a plastic spoon) in your
bag.
5
• Add vegetables to your everyday meals. You could
put carrots, peppers, broccoli, sliced mushrooms and
zucchini in your pasta sauce. Top a baked potato
with salsa. Load your pizza with vegetables like
tomatoes, onions, green peppers, broccoli and spin-
ach; ask for half the cheese or none
• Choose fruit for dessert. Top low-fat frozen
yogurt or sorbet with sliced strawberries. Slice ripe
peaches onto graham crackers. Have a baked apple
sprinkled with cinnamon.
• Look beyond the usual.
Try different varieties of
melons, mushrooms or
greens. Make a fruit
salad with mango,
papaya, kiwi or other
fruits that are new
to you. Create a new
vegetable salad with
Belgian endive, radic-
chio, cherry tomatoes and
yellow bell peppers.
• Buy frozen and canned vegetables and fruits. Fro-
zen veggies and fruits contain similar nutrient levels
to fresh produce. “No-salt-added” canned products
can also be a very nutritious choice. Rinse canned
veggies to wash off excess sodium and choose fruit
canned in its own juice.
• Take steps for easy digestion.
Tenderize vegetables. Blanch broccoli, cauliflower,
cabbage, pea pods and carrots by placing them in
boiling water for 1 minute, draining, then plunging
into a bowl of ice water for 5 seconds and draining
to cool.
Soak dry beans before cooking, discard the soaking
water and place in fresh water to cook. For canned
beans, drain and rinse well.
Increase the plant foods in your diet gradually. Give
your body a chance to adjust to the additional fiber
and drink plenty of water throughout the day.
You may want to take a gas-reducing product. The
enzyme alpha-galactosidase (i.e., Beano) can help if
taken before you eat a lot of vegetables and beans.
6
Go Easy on Red Meat and Fats

Go Easy on Red Meat and Fats

If you eat red meat, try to limit the amount to 18
ounces or less per week. Researchers have found
convincing evidence that eating too much red meat
(including beef, lamb and pork) and processed meat
(such as ham, bacon, sausage, salami and bologna)
can increase risk for colorectal cancer.
The type of fat found mainly in animal products like
meat, milk, cheese, eggs, butter and lard is called
saturated fat. There are many health reasons to avoid
eating a diet high in animal fat and high in saturated
fat.
For one thing, fat is high in calories. Excess fat
and calories can lead to weight gain, which itself
increases the risk of colorectal, endometrial, post-
menopausal breast, pancreatic, kidney and esopha-
geal cancers. Obesity also heightens risk for heart
disease, type 2 diabetes and high blood pressure.
Look for tips to control your weight
in the next section.
Eating some healthy
fat is important for
health – although
not all fats are the
same. Healthful
fats such as veg-
etable oils, includ-
ing olive or canola,
are your best choices
because they are high
in monounsaturated fat
and low in saturated fat. They
contain no cholesterol. Omega-3 fatty acids, found
in fish and flaxseeds, are also healthy fats.
When choosing a spread, look for a soft tub marga-
rine or spread that includes little saturated and no
trans fat. Trans fat acts like saturated fat in the body.
It may increase the risk of heart disease and other
disease. Usually, the softer the spread, the less trans
fat it will contain. Many saturated and trans fat-free
spreads are available now.
When baking muffins, quick breads, cakes or cook-
ies, you can use unsweetened applesauce for half the
7
 fat. Make the fat you do use a healthier kind – such
Keep Weight in Check

as “lite” olive oil (because its taste is best for baking,

although it has the same amount of calories) or veg-
etable oil or soft spreads without trans fat. Try using
less sugar, as well. Substitute whole-wheat flour for
white flour. And when you just make the regular
recipe, save the food item for special occasions and
savor it in small portions. Choose healthier oils and
spreads to eat every day.

Keep Weight in Check

Carrying around extra pounds can slow you down.
It also affects your health, increasing your chances of
developing heart disease, diabetes, high blood pres-
sure, joint problems and some cancers.
Did you know…? as you get older, your body
may need fewer calories to maintain its weight?
Certain foods have more calories ounce-for-
ounce than other foods. For example, 3.5
ounces of milk chocolate have 520 calories, but
3.5 ounces of fresh apple have 52 calories. The
apple is low in calorie density. If you eat mostly
low-calorie-dense foods like vegetables, fruits
and beans prepared and served in low-fat ways,
you’ll find it much easier to manage your weight.

Use these tips to help you reach a healthy weight:

• Set yourself up for success.
Fill your fridge and cupboards
with mostly plant-based
foods. Keep nutritious
foods such as vegetables,
fruits, whole grains and
beans where they are easy
to find. Keep higher-calo-
rie treats out of sight or,
better yet, out of the house.
• Pay attention to portion sizes. Eating
too much of anything – even low-fat or fat-free
foods – can affect your weight. Find serving size
information on the Nutrition Facts panel of a food
label. Get out your measuring cups and see what
one portion looks like on your plate. This will give
you an accurate idea of how much you are eating.

8
• Go for nonstarchy vegetables. Use them to

Get Active
replace some of the meat in mixed dishes like
casseroles, stir-fries and soups and in dishes that
are mostly pasta or potatoes.
• Cut down on fat. Fat is high in calories. Try
lower-fat versions of higher-fat foods, such as
dressings, spreads, milk and cheese. Be aware,
however, that low-fat or fat-free products may
contain added sugar for flavor, so calorie levels may
still be high. Read the nutrition labels of the foods
you choose. If you eat meat, make sure it’s lean.
Discard the skin from poultry. Sauté vegetables in
minimal oil or use broth, water or cooking spray to
cut fat.
• Drink up. A glass of reduced-sodium tomato juice
or cup of broth-based soup before your meal may
help you feel less hungry when your entrée is
served. Also, all adults should aim for at least eight
glasses of water or other nonalcoholic fluid daily.
• Enjoy what you eat. Eat slowly and savor every
bite. Eating healthfully can please not only your
palate but also your eye with beautiful colors and
your sense of smell with delicious fragrances.
• Keep active to help burn calories and stay healthy.
The next section offers inspiration.
Get Active
Why exercise? Physical activity at any age:
• burns calories
• increases your energy level
• helps relieve stress and depression
• helps you sleep better
• improves your strength, flexibility and balance; and
makes you feel better overall
Research shows that regular physical activity helps
prevent colon cancer and possibly post-menopausal
breast and endometrial cancers. Because physical
activity can help to prevent weight gain, it may also
help protect against the increased cancer risk that’s
linked with being overweight or obese. Being active
also helps prevent heart disease, type 2 diabetes and
osteoporosis.
Finding a way to be active is essential. Since people’s
physical abilities, health concerns, fitness goals,
9
 interests and schedules are so diverse, it’s important
Flavor Your Foods Healthfully

to find activities that you can do and enjoy. For

example, if hiking is too difficult or inconvenient
for you, perhaps walking, swimming or stationary
bicycling would be a better fit.
Try yoga or gentle stretching exercises to help you
maintain flexibility, prevent injury and relieve stress.
Adding some weight training
to the exercise you do can
help increase strength, speed
up metabolism and may
even ease arthritis pain.
Exercising with a friend or
in a group can make your
workout a social event that
you look forward to each day.
Whatever you decide to do, what
is most important is that you stick with it. AICR
recommends aiming for 30 minutes of moderate
activity every day. As your fitness improves, aim for
at least 60 minutes of moderate activity or 30 min-
utes of vigorous activity each day.
If exercise is new to you, start slowly. Try for a total
of 10, 15 or 20 minutes a day and work up from
there. You can divide it up throughout the day – 10
minutes here and 10 minutes there – and still reap
benefits. It is important to speak with your doc-
tor before starting an exercise program or before
increasing the intensity of your physical activity.
Flavor Your Foods Healthfully
Americans consume more salt and high-sodium
foods than is good for our health. You may be sur-
prised to hear that most of the sodium in the Ameri-
can diet comes from processed foods such as soups,
sauces, processed meats, frozen dinners, chips and
crackers. Foods with no “salty” taste at all may still be
high in sodium.

For some people, too much sodium may worsen high

blood pressure and increase the risk of stroke. Diets
high in salted foods and foods preserved in salt can
increase the risk for stomach cancer – although this
cancer is less common now in the United States.

10
To cut down on salt, read food labels and look for
low-sodium versions of your favorite processed
foods. Also, think fresh. Fresh foods have less
sodium than commercially canned or frozen foods.
When you do buy canned food, choose the reduced-
sodium or no-salt versions.
Flavor your foods with an abundance of fresh and
fragrant herbs, spices, salsas, chutneys and health-
ful sauces. Experiment in the kitchen. Invite friends
over for a delicious, flavorful dinner. (See recipes
beginning on page 24.)

Did you know…? the senses of taste and

smell decline with age? Medications can also
affect how food tastes. As the senses get duller,
food can start to lose its flavor and appeal.

To give foods a boost:

• Vary the texture and temperature of foods
at one meal. For instance, top smooth low-fat
yogurt with crunchy cereal. Enjoy a cool fruit
salad following a hot and spicy Mexican
burrito.
• Use color to maximize eye appeal. Add red
and yellow pepper strips to a mixed green
salad; sprinkle red paprika on white pota-
toes; create a rainbow fruit salad with red
and green grapes, honeydew and cantaloupe
chunks, strawberries and blueberries.
• Intensify the flavor. Use seasonings, spices
and herbs instead of salt and fat for flavor. As
an added bonus, herbs and spices contain
health-protective phytochemicals.
To start, use 3⁄4 teaspoon of fresh herbs (or
1⁄4 teaspoon dried) per serving, until you get
a feel for the amount that suits your taste.

11
 Choose Moderation When
Alcohol and Supplements

Drinking Alcohol
You may have read that moderate amounts of alco-
hol may help protect against heart disease. Drinking
alcohol, however, is a cause of cancers of the mouth,
pharynx, larynx, esophagus, breast and (for men and
probably for women) colorectum.

While small amounts of alcohol may enhance the

enjoyment of meals, drinking to excess can impair
judgment, which can lead to accidents and injury.
Alcohol can also interfere with the effectiveness
of some medications. (See pages 13-14 for specific
alcohol and drug interactions.)

It is important to weigh for yourself the risks and

benefits of drinking alcohol. AICR recommends
avoiding alcohol for cancer prevention. If you decide
to drink, limit alcoholic beverages to no more than
two drinks a day for men and one for women. (One
standard dink equals 12 oz. regular beer, 5 ounces
of wine, 1.5 ounces of 80-proof liquor or 1 ounce of
100-proof liquor.)

Supplement Your Diet Wisely

As your body ages, your nutritional needs change.
Dietary supplements cannot replace a healthful
diet, but some people may have difficulty meeting
their nutrient needs through diet alone. People who
fall into any of the following groups should discuss
supplements with a health care practitioner:
• People over age 50
• People at risk for low vitamin D status (older
adults, people with dark skin, people exposed to
insufficient sunlight)
• Vegetarians who consume no animal foods at all
(vegans)
• People affected by medical conditions (malabsorp-
tion conditions, certain medications) that increase
nutrient needs or limit ability to consume a
balanced diet
You can also learn more about supplements at www.
nutrition.gov (click on “dietary supplements” link).

12
Whether you decide to take a supplement or not, it
is still important to eat a wide variety of vegetables
and fruits every day as part of a mostly plant-based
diet. Vegetables and fruits contain vitamins, miner-
als, fiber and phytochemicals that help protect your
health and fight disease. While scientists are still
discovering and learning about all the protective sub-
stances in vegetables and fruits, eating whole foods is
a sure way to get them.

Did you know…? food, alcohol and dietary

supplements may interact with drugs, changing
the effectiveness of the drug or the way nutri-
ents are absorbed in your body?

Keep your doctor and pharmacist informed of all

the over-the-counter and prescription drugs you
take and any vitamin, mineral or herbal supplements
you are using. Ask about interactions between these
substances and food or alcohol. Take medications
only as directed and adhere to any warnings found
on the label. If you’re unable to read the drug name
or understand the instructions on the label, ask for
assistance or ask the pharmacist for a copy with
larger size type.

Here are some interactions between com-

mon drugs and foods that it is wise to be
aware of:
• Aspirin and ibuprofen should be taken with meals,
since these drugs can irritate the stomach.
• Do not take the antibiotic tetracycline, or its
derivatives (except doxycycline), at the same time
as dairy foods or calcium supplements. The calcium
in these products can block the absorption of the
drug.
• Vitamin K can make the blood clot faster, so if
you’re on a blood-thinning medication, like
Coumadin (warfarin), talk with your doctor about
how much you can eat of the foods that are high in
the vitamin, such as kale, spinach and other greens,
parsley, broccoli and Brussels sprouts. Avoid
alcohol if you use a blood-thinning medication.

13
 • If you are taking an antidepressant that functions as
Store and Prepare Food Safely

a monoamine oxidase inhibitor (MAOI) such as

Isocarboxazid (Marplan), Phenelzine sulfate
(Nardil) or Tranylcypromine (Parnate), it is
important that you avoid foods high in tyramine.
Eating aged cheeses, sausages like salami, herring
and liver, or drinking red wine and beer could lead
to a deadly rise in blood pressure. Ask your
doctor for a complete list of foods to avoid and
about the use of other alcoholic drinks.
• If you use gout medication such as Allopurinol, it is
important to drink at least 10 to 12 glasses of
water a day and to avoid alcohol.
• Grapefruit juice (but not other citrus juices)
changes the way the body processes some
medications, including certain cholesterol-lowering
drugs and blood pressure medications. If you like
to drink grapefruit juice, note that it may intensify
the effects of drugs (increasing chance of side-
effects). Check with your doctor about any possible
reactions drinking grapefruit juice may have with
your prescription medications, especially those for
high cholesterol and hypertension.
Store and Prepare Food Safely
With increased age comes an increased risk for food-
borne illness. This may be due to an aging immune
system or an existing health problem. For some, poor
eyesight and difficulty cleaning the kitchen may add
to this risk.

There are a few simple precautions you can

take to avoid food-borne illness:
Refrigerate promptly. Make sure your refrigera-
tor temperature stays below 40°F. Use a refrigerator
thermometer to check the temperature or keep it as
cold as possible without freezing milk.
• Don’t allow perishable foods to sit at room temper-
ature for more than two hours or more than one hour
in hot weather. Store groceries or leftovers quickly in
the refrigerator or freezer.
• Thaw frozen foods by a safe method: in the refrig-
erator, in the microwave or in a cold water bath in
which the water is changed every 30 minutes. Thaw-

14
ing frozen foods on the kitchen counter is not a safe
method.
• When refrigerating leftovers, it is a good idea to
mark the date and use them within one to two days.
Food may look or smell fine yet still not be safe to
eat. If in doubt, throw the food out.
Separate, don’t cross-contaminate.
• Keep raw meats away from other foods and use
different cutting boards for chopping vegetables and
meats. Once meat is cooked, don’t place it back on
the cutting board, plate or platter used when the
meat was raw.
• Wash cutting boards with hot, soapy water, then
sanitize by putting through the dishwasher or rinse
in a solution of one teaspoon chlorine bleach and
one quart water.
Wash hands and surfaces
frequently during food
preparation.
• Change kitchen towels
and sponges often.
• Keep counters clean
and regularly wipe down
drawer, door and refrigera-
tor handles.
Cook to proper temperature.
• Buy and use a food thermometer to be sure your
foods are cooked fully and safely.
• Fully cook eggs until yolks are no longer runny.
Steer clear of recipes that call for raw eggs, such as
homemade mayonnaise or Caesar salad dressing.
• When needed, be sure to ask for assistance with
cooking or cleaning up.
• Be sure to read expiration dates on food labels
carefully and notice visible food spoilage.
Here are internal temperatures at which
different foods are safely cooked:
• Ground beef: 160° F
• Beef and lamb steaks and roasts: 145° F
• Pork: 160° F
• Whole poultry and thighs: 165° F
15
 • Poultry breasts: 165°F
Eliminate Tobacco

• Ground chicken or ground turkey: 165°F

• Most seafood and fish: 145°F
• Egg dishes or casseroles with eggs: 160°F
(Source: www.fsis.usda.gov/pdf/IsItDoneYet_Magnet.pdf )

Digital, instant-read food thermometers are a good

choice for checking the temperature of cooked foods.
A digital thermometer can read the temperature of a
food in only ten seconds. It needs to penetrate only
half an inch into the food. It can also accurately read
the temperature of thinner hamburgers and chicken
breasts. Look for digital, instant-read thermometers
in kitchen stores and supermarkets.

Grill meats only occasionally and keep direct flames

away from food by using aluminum foil or indirect
heating. Or, reduce the formation of cancer-causing
compounds by microwaving meats for two minutes,
then placing on the grill to finish cooking. Using
a marinade for even a few minutes can reduce the
formation of dangerous compounds. Discard mari-
nades after use.

Better yet, grill veggies instead. Grilling low-protein

foods, such as vegetables and fruits, does not affect
cancer risk.

Eliminate Tobacco
You’ve heard it many times before: Don’t smoke or
use tobacco in any form. Smoking puts your health
at risk. It is the main cause of lung cancer and also
contributes to cancers of the mouth, throat, pancreas,
cervix and bladder. Tobacco use alone is responsible
for many cancers and increases the risk of heart dis-
ease and benign respiratory disease. Even if you’re a
long-time smoker, you can still benefit from quitting.

16
Common Age-Related

Common Age-Related Health Questions

Health Questions
As we get older, many of us lead active, indepen-
dent lives, while others are confronted with medical
or lifestyle situations that make it harder to adopt
healthy habits. Not all of us will face the same chal-
lenges. The questions and answers that follow may
help you find solutions to some of yours – and help
you take control of your health.
Q. My mouth is sore and I’m having problems
chewing. What should I do?
A. You may experience a sore
mouth for many reasons,
including gum disease,
poor-fitting dentures or
soreness caused by a medi-
cation or medical treatment.
Choose foods that have a soft
or creamy texture. Here are some
examples of nutritious foods that are easier to chew:
• baked or mashed sweet potatoes, cooked vegetables
or vegetable juice
• very ripe, canned, mashed or puréed fruit
• cooked pasta, couscous, barley or hot cereal
• tofu, cooked or canned beans, low-fat refried beans
or hummus
• yogurt, pudding, milk shakes or soft low-fat cheese
• cooked and chopped lean meat, chicken, fish or
scrambled eggs
It is also a good idea to:
• Visit your dentist and have your teeth checked. This
is especially important if you are planning to
undergo chemotherapy or radiation treatments for
head or neck cancer.
• If you wear dentures, make sure they fit properly.
Keep in mind that changes in your weight can affect
the fit of your dentures.
• Drink fluids with meals to make chewing and
swallowing easier.

17
Q. I don’t feel like eating. I’ve lost my appetite
and I’m losing weight, which I don’t need to
do. Any suggestions?
A. There are many reasons for a loss of appetite,
including illness, depression, pain and some medica-
tions. Discuss your loss of appetite with your physi-
cian. Poor nutrition prevents proper healing and can
bring on fatigue. If it causes you to become under-
weight, you also have a greater chance of suffering
from falls or bone fractures.
To perk up your appetite:
• Make mealtimes appealing. Choose foods with
vibrant colors and pleasant aromas. Selecting foods
that are crunchy may stimulate your appetite with the
sound of eating. Even if you’re the only one eating,
use a tablecloth and colorful dishes or napkins. Play
soft music and relax while eating.
• Stimulate your appetite with a pre-meal walk.
To help prevent weight loss:
• Eat more frequent, smaller meals, about four to
six a day.
• Eat regularly, at specific times of the day.
• Keep high-calorie foods on hand. Snack on crackers
with peanut or almond butter, eat dried fruit or
enjoy a bagel or English muffin with fruit preserves
or a tasty bean spread. Add grated cheese to pasta
dishes or to a baked potato stuffed with veggies.
• Drink higher-calorie beverages like milk, juice or
fruit and yogurt shakes more often than coffee, tea
or diet sodas.
• Prepare hot cereal and soup with milk instead
of water.
• Consider a commercial liquid supplement. Speak
with your doctor or a registered dietitian for assis-
tance in choosing a liquid supplement or other foods
that can help you gain weight or prevent further
weight loss. Also, check with your doctor about tak-
ing vitamin and mineral supplements. Keep in mind,
however, that supplements are not a substitute for
eating healthfully.

18
Q. I’ve been constipated lately. What can I do?
A. There are several simple ways to relieve constipa-
tion:
• Eat plenty of fiber-rich foods, such as vegetables,
fruits, whole grains, legumes and bran cereal. If
you’re not used to eating high-fiber foods, add them
slowly to your diet and drink extra water to avoid
abdominal discomfort.
• Drink plenty of water. Fluids keep the fiber moving
in your body and add bulk to stools, making elimi-
nation easier. Aim for at least 8 cups of water or
other fluids a day.
• Keep active. It helps to keep your body regular.
• Don’t make laxatives a habit. Heavy use of laxatives
can make your body depend on them, which could
eventually prevent your system from working on
its own.
• If constipation is more than an occasional problem,
speak with your doctor.

Q. I have diverticulosis. What should I eat?

A. A low-fiber diet can lead to
constipation and pressure
in the colon, which causes
pouches (diverticula) to
form at weak spots. This
condition is known as
diverticulosis.
Eat a high-fiber diet full of
vegetables, fruits, whole grains and
beans to control your condition or prevent diverticu-
losis altogether.
Until recently, many doctors suggested that people
with diverticulosis avoid foods with nuts and small
seeds. It was thought that particles could lodge in
the pouches and cause inflammation. Research now
questions this restriction.
If the pouches become inflamed, diverticulitis occurs.
Medical treatment is necessary to prevent complica-
tions from the abdominal pain and fever. During
this time, often a liquid diet is needed. Once the
inflammation has cleared, you should eat a high-fiber
diet again.

19
Q. My arthritis is bothering me and I don’t have
the energy to cook as much as I used to. Do
you have any ideas on preparing quick and easy
meals for one?
A. Here are a few ideas:
• Don’t do all of the work yourself. Pre-cut, frozen
stir-fry vegetables, pre-cooked and pre-sliced chicken
strips and pre-washed salad greens can save you
effort. (Read labels to avoid products high in sodium.)
Heat the vegetables with the meat or chicken strips
and add low-sodium soy sauce for an easy stir-fry. Or
top salad greens with chicken or meat and low-fat
cheese and dressing. Enjoy with a whole-grain roll.
• Make more than one serving of pasta or rice and save
the extra for another day. Add cooked vegetables,
canned beans and a prepared low-fat, low-sodium
pasta sauce for a nutritious one-dish meal.
• Add leftover vegetables and chicken or lean meat to
reduced-sodium canned soups. Have a whole-wheat
roll and low-fat milk or pudding to round out the
meal.
• Make it easier on yourself to prepare a meal. Sit while
you work. Make sure cooking utensils and equipment
are easily accessible. Keep appliances on the counter
and pots and pans on lower shelves.
• Cook a few dishes when you have time and energy,
and freeze in meal-size portions.
• If cooking gets too difficult or you become too ill to
leave your home, you may qualify for home-deliv-
ered meals. Call your local Office on Aging and ask
about the Meals on Wheels program. (See “Addi-
tional Resources” on page 34 for help in finding
home-delivered meal programs near you.)
Q. I don’t like to eat by myself. How can I make
up for missing meals?
A. Explore opportunities for making mealtimes more
social:
• Call a friend or relative and
designate a specific day each
week to go out to eat. If the
restaurant portion is too
large, split it with your
companion or take part of it
home and refrigerate it
promptly for tomorrow’s lunch
or dinner.
20
• Organize a monthly potluck dinner with some
friends or neighbors. Ask everyone to bring a dish to
share. To make it more interesting, have the dinner in
a different person’s home each month.
• Call your local senior center or Office on Aging to
find out about community lunch programs for older
adults. It’s a great way to socialize and enjoy a nutri-
tious meal. (See “Additional Resources” on page 34.)
Q. I take my meals at the dining center of my
adult residence community. How can I make
healthy choices when I’m not the cook?
A. It is possible to eat healthfully even if you’re not in
charge of the cooking. Follow these tips:
• Choose dishes that are
plant-based. That means
⅔ or more of the plate
should be covered with
vegetables, fruits, whole
grains and beans and ⅓
or less is covered with meat,
chicken or fish. In general,
mixed dishes such as pastas and
stir-fries are mostly plant-based. If
necessary, request that a special plate be made for you
that has less meat and more plant-based foods.
• If offered soup, opt for selections with vegetables
such as minestrone, vegetable noodle or tomato. Try
to eat soups that are tomato-based or clear, not
creamy, and reduced in sodium if possible.
• Always request a vegetable salad with low-fat dress-
ing on the side at your meals.
• Ask for whole-grain bread or rolls to accompany
your meal.
• Select a small glass of 100 percent fruit juice such as
orange, cranberry or prune juice for your beverage
rather than a fruit “drink” or “punch,” and drink
plenty of water.
• Often, dessert selections include a fruit cup. Pass up
the cheesecake in favor of fruit. Or have a few bites of
the cheesecake and save the fruit for a healthy snack
later.

21
 Menu Planning Made Easy
Menu Planning Made Easy

Here are three days of sample healthy menus that

are based on AICR’s Guidelines to choose mostly
plant foods, limit red meat and avoid processed
meat. These meals are based on 1,700 to 1,800
Day 1
Breakfast Up to 1 cup low-fat, low-sugar
whole-grain cereal with fruit, skim
or low-fat milk*
6 oz. 100 percent orange juice
Mid-morning Handful of walnuts or almonds
snack
Lunch 3 oz. sliced turkey or chicken breast
sandwich with baby spinach leaves
and tomato, drizzled with vinaigrette
dressing or mustard on whole-wheat
bread
Mid-afternoon Baby carrots with salsa dip; or
snack 6 oz. low-fat yogurt*
Day 2
Breakfast ½ cup low-fat cottage cheese* with
frozen (thawed) or fresh strawberries
1 slice whole-grain toast
6 oz. 100 percent orange juice
Mid-morning 1 oz. low-fat cheese*
snack
Lunch 3 oz. tuna or salmon canned in water
tossed with dark leafy greens and
other vegetables and 1 Tbsp. low-fat
dressing
1 whole-wheat 6-inch pita bread
Mid-afternoon 1 cup tomato soup
snack
Day 3
Breakfast 1 egg (or equivalent egg substitute)
scrambled in 1 tsp. tub margarine
with chopped green pepper, onion
and ¼ cup shredded low-fat
cheddar (or other type of low-fat)
cheese*
1 slice whole-wheat toast
6 oz. 100 percent reduced-sodium
vegetable juice
Mid-morning 2-3 graham crackers
snack with 1 cup low-fat milk*

*Calcium fortified rice milk or soy foods (soy milk, soy yogurt or
22
 calories per day. For many adults, this leaves room for
about 200 additional calories from food and drinks
while maintaining a healthy weight. You may need
more or less depending on activity level, gender,
height or weight.

Dinner 1 cup minestrone soup

Small whole-grain roll or slice of bread
Mixed vegetable salad with 1 Tbsp.
olive oil, herbs and vinegar (or
lemon juice) dressing
½ baked chicken breast (3 oz.),
without skin
1 cup steamed chopped broccoli
sprinkled with 1 tsp. Parmesan
cheese
Baked apple

Dinner Mixed vegetable salad with

1 Tbsp. low-fat dressing
3 oz. fish baked with herbs and
fresh lime juice
1 cup barley seasoned with parsley
and lemon juice
½ cup steamed spinach sprinkled
w. 1 tsp. crumbled low-fat feta
cheese
½ cup sautéed red or yellow pepper
strips with herbs
1 cup low-fat vanilla yogurt* with
½ cup blueberries

Lunch 1 cup bean chili with ½ cup brown rice

Piece of fresh fruit
Mid-afternoon Bowl of chopped fresh fruit
snack with 6 oz. low-fat yogurt*
Dinner 3 oz. baked turkey burger on
whole-grain roll
1 small or ½ large baked or
microwaved (5 min.) sweet potato
1 cup chopped bell peppers (any
color) sautéed in 2 tsp. olive oil
1 slice angel cake topped with
sliced peaches
soy cheese) can be substituted for dairy items.
23
 Recipes
Recipes

If you’re searching for recipes that are nutritious, fast

and easy to prepare, AICR has some delicious ones
for you. Visit AICR’s Test Kitchen at www.aicr.org,
or try the following dishes. Most make enough for
four to six people – perfect for sharing with friends
and family. Recipes with (*) indicate they freeze well
in single servings for easy meals later.

Frittata with Broccoli and Leeks

4 eggs
4 egg whites
½-1 Tbsp. canola oil
2-3 cloves garlic (or to taste), minced
3 cups finely chopped broccoli florets
1 large leek (tough outer leaves removed),
thinly sliced
1 Tbsp. fresh chives, minced
2 Tbsp. shredded low-fat cheddar cheese
Salt and ground black pepper, to taste
Chili sauce (optional)
In a mixing bowl, whisk together eggs and egg
whites and set aside. Carefully spread canola oil over
entire surface of nonstick skillet and heat pan on
medium until hot. Add garlic, broccoli and leek and
gently sauté until tender and soft, about 5 minutes.
Pour eggs over sautéed vegetables. Sprinkle with
chives and cheese. Lower heat to low-medium and
cook until eggs are set and underside is browned.
Season to taste with salt and pepper.
Cut frittata into four pieces. Gently transfer to plates
one serving at a time, flipping so that browned side
faces up. Serve hot, with chili sauce on the side, if
desired.
Makes 4 servings. Per serving: 150 calories, 8 g total fat (2 g saturated fat),
8 g carbohydrate, 13 g protein, less than 2 g dietary fiber, 170 mg sodium.

24
Chili with Walnuts*
½ cup chopped walnuts
1 Tbsp. extra-virgin olive oil
1 cup chopped onion
1 medium carrot, sliced
2 Tbsp. chili powder
2 tsp. ground cumin
½ tsp. salt
1 pound lean (93 percent) ground turkey breast
1 (28 oz.) can diced tomatoes
1 yellow bell pepper, seeded and diced
1 can red kidney beans, rinsed and drained
¼ cup chopped flat-leaf parsley
Preheat oven to 350 degrees. Spread walnuts on bak-
ing sheet and toast in oven for 3 minutes. Stir and
toast nuts 3 minutes longer, or until fragrant. Cool
nuts and set aside. Heat oil in large, deep skillet over
medium heat. Add onion and sauté until translucent,
3 minutes. Add carrot and sauté until tender-crisp,
5 minutes. Stir in chili powder, cumin and salt, and
cook until spices are fragrant, 1 minute. Add ground
turkey and cook until white and opaque, about 7-10
minutes, using wooden spoon to break it up. Add
tomatoes with liquid, yellow pepper and beans. Cook
until chili is thick and peppers are almost tender,
about 15 minutes, stirring occasionally. Divide chili
among 6 deep bowls, top each with some walnuts
and parsley and serve.
Makes 6 servings. Per serving: 290 calories, 13 g total fat (2 g saturated fat),
124 g carbohydrate, 19 g protein, 7 g dietary fiber, 640 mg sodium.

25
Simple Stir-Fry
1 Tbsp. reduced-sodium soy sauce
1 Tbsp. rice vinegar
½ tsp. brown sugar
½ tsp. toasted sesame oil
¼ tsp. Chinese 5-spice powder
¾ lb. skinless, boneless chicken breast, cut into
cubes or ¼-inch strips*
2 cups quick-cooking brown rice, prepared accord-
ing to package directions
1 Tbsp. canola oil, divided
1 tsp. minced garlic
1 cup chopped scallions
1 cup chopped green or red bell pepper
1 package (12 oz. frozen mixed vegetables such as
broccoli, snap peas, water chestnuts and carrots),
thawed
Combine soy sauce, vinegar, sugar, sesame oil and
5-spice powder. Toss with chicken. (If desired,
marinate ½ hour.) Prepare rice according to package
directions. While rice is cooking, in large skillet, heat
½ oil over medium-high heat. Remove chicken from
marinade (discard marinade). Stir-fry 2-3 minutes
on all sides until done. Transfer to plate and set aside.
Heat remaining oil in same skillet. Add garlic, scal-
lions, pepper and vegetables. Stir-fry until vegetables
are barely tender, 1-2 minutes. Add chicken and stir-
fry for 30 seconds over high heat until all ingredients
are steaming hot. Serve over rice.
Makes 4 servings. Per serving: 287 calories, 6 g total fat (<1 g saturated fat),
33 g carbohydrates, 25 g protein, 5 g dietary fiber, 244 mg sodium.

*Substitute an equal amount of raw, skinned salmon

cut into cubes or peeled, deveined raw shrimp.

26
White Bean and Spinach Patties*
1 can (15 oz.) cannellini or great northern beans,
drained and rinsed
¾ cup bread crumbs (or more as needed)
1 package (10 oz.) frozen chopped spinach, well
drained with all excess water squeezed out with a
dish towel, if possible
1 egg lightly beaten
1 small onion minced
1 ½ tsp. dried rosemary, crushed
½ tsp. garlic powder
½ tsp. onion powder
Salt and fresh ground pepper to taste
1 Tbsp. canola oil or light olive oil
In mixing bowl, mash beans well. Add bread crumbs,
spinach, egg, onion, spices, salt and pepper. Stir thor-
oughly until mixture sticks together well. If mixture
is too wet, add some more bread crumbs a little at a
time. From ¼-cup portions, form balls and flatten
lightly to 3 to 4-inch patties. Refrigerate to chill.
Line large plate with paper towels and set aside.
Coat bottom of large skillet with oil. Heat over
medium heat until sizzling hot. Add patties and
cook on both sides until browned. Transfer cooked
patties to plate lined with paper towels and repeat
until all are cooked. Serve with warm pita bread, your
favorite vegetables and condiments.
Makes 6 servings. Per serving (not including pita): 160 calories, 4 g total fat
(1 g saturated fat), 24 g carbohydrate, 9 g protein, 4 g dietary fiber, 320 mg
sodium.

27
Herbed Salmon with Vegetables
2 tsp. olive oil
1 medium onion, sliced (about 1 ½ cups)
2 carrots, cut into 2-inch long matchsticks
2 stalks celery, cut into 2-inch long matchsticks
2 tsp. chopped fresh tarragon or dill or ½ tsp. dried
Salt and ground black pepper, to taste
12 oz. wild-caught salmon filet, skin removed, cut
into 4 pieces
Preheat oven to 400 degrees. In large nonstick
skillet, heat oil over medium heat. Add vegetables.
Cook, stirring often, 5 minutes or until slightly
softened. Remove from heat and toss with tarragon
or dill, salt and pepper.
Fold four 12-inch sheets of aluminum foil in half.
Unfold and place a piece of salmon in center of each
sheet, along fold. Place one-quarter of the vegetable
mixture over each piece of salmon. Fold foil over
salmon and vegetables. Tightly seal. Bake 20 min-
utes or until salmon is cooked through.
Makes 4 servings. Per serving: 210 calories, 12 g total fat (2 g saturated fat),
7 g carbohydrates, 18 g protein, 2 g dietary fiber, 170 mg sodium.

28
Chicken Mini Meatloaves*
2 Tbsp. olive oil
½ cup finely chopped onion
½ cup grated carrots
½ cup finely chopped mushrooms
2 tsp. poultry seasoning
1 lb. ground chicken breast*
1 Tbsp. chopped fresh marjoram or 1 tsp. dried
¼ cup finely chopped fresh parsley
⅓ cup dried whole-wheat breadcrumbs
1 Tbsp. Worcestershire sauce
¼ cup tomato ketchup
1 egg, lightly beaten
Olive oil cooking spray
1 can (6 oz.) tomato paste
Fresh parsley for garnish
*Substitute an equal amount of lean ground turkey,
if desired.
Preheat oven to 400 degrees.
In medium skillet, heat oil over medium heat. Add
onion, carrots, mushrooms and poultry seasoning.
Cook for about 5 minutes. Turn off and set aside.
Let cool.
In large bowl, use fork to combine ground chicken
with onion mixture, marjoram, parsley and bread-
crumbs. Add Worcestershire sauce, ketchup and egg.
Mix well.
Coat 12-pan muffin tin (3-inch cups) with cooking
spray. Spoon mixture into muffin pans, filling each
about half full. Spread thin layer of tomato paste on
top of each loaf.
Bake for 20 to 25 minutes. Insert meat thermometer
to ensure internal temperature of mini loaves reaches
170 degrees. Let rest for 5 minutes before serving.
Garnish with fresh parsley. Leftovers may be frozen
in individual portions for future use.
Makes 6 servings (two mini loaves per serving). Per serving: 200 calories, 8
g total fat (1.5 g saturated fat), 15 g carbohydrate, 19 g protein, 2 g dietary
fiber, 460 mg sodium.

29
Honey-Roasted Parsnips with
Sweet Potatoes and Apples
Canola oil spray
1 ½ cups parsnips, peeled and cut into bite-size
chunks
1 large sweet potato, peeled and cut into bite-size
chunks
2 firm Gala or Granny Smith apples, peeled, cored
and cut into bite-size chunks
1 Tbsp. canola oil
1 Tbsp. honey
1 Tbsp. rosemary or basil or 1 tsp. dried
2 Tbsp. balsamic vinegar, or to taste
Salt and freshly ground black pepper, to taste
Preheat oven to 375 degrees. Coat a casserole dish
with canola oil spray and set aside.
In large mixing bowl, place parsnips, sweet potatoes
and apples and set aside. In microwave-proof bowl,
mix together canola oil, honey and rosemary or basil.
Place in microwave and warm for 10 seconds. Mix
in balsamic vinegar. Pour onto vegetables and apples.
Toss to coat well. Transfer to casserole dish, cover
and bake until tender, about 1 hour. Serve.
Makes 6 servings. Per serving: 116 calories, 3 g. total fat (less than 1 g. satu-
rated fat), 24 g. carbohydrates, 1 g. protein, 4 g. dietary fiber, 91 mg. sodium.

30
Roasted Brussels Sprouts with Lemon and
Parmesan
Olive oil cooking spray
1 ½ lbs. (about 3 cups) Brussels sprouts
2 Tbsp. extra virgin olive oil
½ tsp. salt
¼ tsp. ground black pepper
1 oz. chunk Parmesan or Asiago cheese,
for grating
Chopped parsley, as desired
½ lemon, cut into wedges
Preheat oven to 400 degrees. Coat baking sheet with
cooking spray and set aside.
Remove tough outer leaves from Brussels sprouts.
Trim stem end of each and cut in half. Place sprouts
in mixing bowl. Add oil, salt and pepper; toss with
spoon until sprouts are well-coated. Spread sprouts
on prepared baking sheet. Roast for 25-30 minutes,
stirring once. Remove from oven and let sit for 10
minutes. Spread roasted sprouts on small serving
platter. Grate cheese over sprouts and toss with pars-
ley just before serving. Serve with lemon wedges.
Makes 6 servings. Per serving: 97 calories, 6 g total fat (1 g saturated fat), 8 g
carbohydrate, 5 g protein, 3g dietary fiber, 292 mg sodium.

31
Pear Crisp*
Nonstick cooking spray
¼ cup rolled oats
⅛ cup chopped walnuts
3 Tbsp. all-purpose flour
3 Tbsp. whole-wheat flour
2 ½ Tbsp. packed light brown sugar
⅛ tsp. cinnamon
2 Tbsp. canola oil, plus 2 tsp.
6 firm, ripe medium pears, peeled (if desired),
cored and cubed
¼ cup raisins
1 Tbsp. lemon juice
2 Tbsp. sugar
2 Tbsp. flour
⅛ tsp. nutmeg
Pinch of cloves
Vanilla nonfat frozen yogurt (optional)
Dried cranberries, for garnish
Preheat oven to 375 degrees. Lightly spray 8- or
9-inch round cake pan and set aside. In food proces-
sor, pulse oats and walnuts 15 seconds. Add flours,
brown sugar and cinnamon. Blend 15 more seconds.
While running blender, drizzle oil and blend 30
seconds. Transfer to bowl and mix thoroughly.
In another bowl, toss pears with next 6 ingredients.
Spoon pears into prepared cake pan. Cover with oat
mixture, pressing down gently. Bake 45-50 minutes,
until topping is brown and pears are bubbling. Serve
hot, topped with cranberries and a dollop of nonfat
frozen yogurt or low-fat ice cream, if desired.
Makes 9 servings. Per serving (without toppings): 190 calories, 6 g total fat
(0 g saturated fat), 35 g carbohydrates, 2 g protein, 5 g dietary fiber, 0 mg
sodium.

32
Additional Resources

Additional Resources
Diet and Nutrition
American Institute for Cancer Research
1-800-843-8114 or 202-328-7744
www.aicr.org
AICR Newsletter: This free, quarterly publication
provides tips on eating well, exercise, great-tasting
recipes and the latest information on nutrition and
cancer research.
Educational Brochures: AICR brochures provide
reliable nutrition information, practical advice and
healthful recipes. Up to six single copies of the fol-
lowing brochures are free:
• Guidelines for Cancer Prevention
• The New American Plate
• Cooking Solo: Homemade for Health
• Moving More for Cancer Prevention
• Staying Lean for Cancer Prevention
• Guarding against Cancer
To order, call, write or visit AICR online at
www.aicr.org.

Call the Toll-Free Nutrition Hotline

Dial 1-800-843-8114 to leave a message for a regis-
tered dietitian (who will return your call), Monday-
Friday, 9 a.m.-5 p.m. Eastern Time. Or visit the
AICR Hotline online at www.aicr.org.
To find a registered dietitian:
• Call the American Dietetic Association at
www.eatright.org or call for a referral
1-800-877-1600, ext. 5000.
• Check the yellow pages in your telephone book
under “Dietitians” or “Nutritionists.”
• Call your local hospital.

General Information on Aging

Check the listings below to learn more about aging,
community programs for seniors or general health
for older adults.
AARP (American Association of Retired Persons)
1-800-424-3410
www.aarp.org
33
This nonprofit membership organization addresses
the needs and interests of people age 50 and older.

NIH SeniorHealth
www.nihseniorhealth.gov
A service from the National Institute on Aging
and the National Library of Medicine, NIH Senior
Health focuses on aging-related health information.
The website is organized by health topic and cur-
rently includes information on Alzheimer’s Disease
and exercise for older adults. Within each topic there
are sections containing general background infor-
mation, videos, short quizzes and frequently asked
questions.

National Institute on Aging

Information Center
1-800-222-2225 or TTY 1-800-222-4225
www.nia.nih.gov
For the general public and health professionals, NIA
offers consumer-oriented information on a wide
range of topics important to older people and their
families as well as a description of their research
program.

Support Services for Older Adults

For assistance locating support services for seniors
in your area, including community meal programs
and Meals on Wheels for homebound older adults,
contact:
• Caregivers USA
www.caregivingforyou.com
• Elder Care Locator
1-800-677-1116
• Your local county Office on Aging (Check the
government pages in your telephone book under
your county’s name.)

Physical Activity
Online programs:
Tufts University’s Growing Stronger Program
for Older Adults:
www.nutrition.tufts.edu/growingstronger/

34
America on the Move:
www.americaonthemove.org
U.S. Centers for Disease Control:
http://www.cdc.gov/physicalactivity/
growingstronger/index.html
To find programs near you, contact:
• American Council on Exercise
1-800-825-3636
www.acefitness.org

• Aquatic Exercise Association

1-888-AEA-WAVE (1-888-232-9283)
www.aeawave.com

• Jewish Community Center Association

212-532-4949
www.jcca.org

• YMCA
1-800-USA-YMCA (1-800-872-9622)
www.ymca.net

Editorial Review Committee

Elisa V. Bandera, MD, PhD, The Cancer Institute
of New Jersey UMDNJ-Robert Wood Johnson
Medical School; Karen Collins, MS, RD, CDN,
AICR Nutrition Consultant; Jennifer Eng-Wong,
MD, MPH, Lombardi Cancer Center, Georgetown
University; John Erdman, Jr., PhD, University of
Illinois at Urbana; Elaine Feldman, MD, Medical
College of Georgia; Jan Kasofsky, PhD, RD, Capital
Area Human Services District, Louisiana; Kimberly
Kline, PhD, University of Texas at Austin; Barbara
Pence, PhD, Texas Tech University Health Sciences
Center; Richard Rivlin, MD, New York, NY; AICR
Executive Staff.

35
 About AICR
About AICR

The American Institute for Cancer Research (AICR) is

the cancer charity that fosters research on the relation-
ship of nutrition, physical activity and weight manage-
ment to cancer risk, interprets the scientific literature
and educates the public about the results. It has con-
tributed more than $91 million for innovative research
conducted at universities, hospitals and research centers
across the country. AICR has published two landmark
reports that interpret the accumulated research in the
field, and is committed to a process of continuous
review. AICR also provides a wide range of educa-
tional programs to help millions of Americans learn to
make dietary changes for lower cancer risk. Its award-
winning New American Plate program is presented
in brochures, seminars and on its website, www.aicr.
org. AICR is a member of the World Cancer Research
Fund International.

How You Can Support Cancer Research and

Education through Your Will
You can help provide for future cancer research and
education through a simple bequest in your will. Con-
sult with your attorney when first writing your will or
to add a simple paragraph to your existing will. Your
bequest to help in the war against cancer can be a cash
amount, a gift of the remainder of your estate or a por-
tion of the remainder after obligations to your family
and loved ones are met.
Your attorney can easily help you make a bequest to the
American Institute for Cancer Research (AICR). To
do so, your attorney will need to know:
AICR’s official name:
American Institute for Cancer Research
AICR’s mailing address:
1759 R Street, NW, Washington, DC 20009
AICR’s telephone number:
202-328-7744
AICR’s identification:
A not-for-profit organization under Section 501(c)(3)
of the Internal Revenue Code
AICR’s tax-exempt IRS number:
52-1238026
For further information, contact AICR’s Gift Planning
Department at 1-800-843-8114 or send an email to
[email protected].

36
 AICR Recommendations for
Cancer Prevention

1. Be as lean as possible without becoming

underweight.
2. Be physically active for at least 30 minutes
every day.
3. Avoid sugary drinks. Limit consumption of
energy-dense foods (particularly processed
foods high in added sugar, or low in fiber, or
high in fat).
4. Eat more of a variety of vegetables, fruits,
whole grains and legumes such as beans.
5. Limit consumption of red meats (such as beef,
pork and lamb) and avoid processed meats.
6. If consumed at all, limit alcoholic drinks to
2 for men and 1 for women a day.
7. Limit consumption of salty foods and foods
processed with salt (sodium).
8. Don’t use supplements to protect against
cancer.
Special Population Recommendations
9. It is best for mothers to breastfeed exclusively
for up to 6 months and then add other liquids
and foods.
10. After treatment, cancer survivors should
follow the recommendations for cancer
prevention.
And always remember –
do not smoke or chew tobacco.
 AMERICAN INSTITUTE for
CANCER RESEARCH

Copyright© 2002 American Institute for Cancer Research

Latest revision May 2010
E05-AF