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17 Steps to Eating Defensively

by Traci Kaufman, R.D.

Eating Defensively

To get you started on the healthiest eating possible, try these 17 simple steps to converting your ordinary diet to preventative disease eating.

  1. Try to do some type of exercise every day such as walking, biking, or swimming. Try walking 2-3 miles everyday.
  2. Try going "vegetarian" for dinner or lunch twice a week.
  3. Increase your intake of high fiber foods. Use only multigrain breads and bagels, avoiding the soft, white versions. Choose a breakfast cereal that has at least 6 grams of fiber per serving.
  4. Decrease intake of fat, especially saturated fat .
  5. Eat more tomatoes, especially processed tomato products such as tomato sauce, tomato paste, tomato juice and ketchup, which all have been shown to have potential cancer fighting abilities due to their lycopene content.
  6. Eat your oats, such as oat bran and oatmeal, and beans which have been shown to have the ability to decrease blood cholesterol, which can decrease the incidence of heart disease.
  7. Fruits are nutritious, high in fiber, low in fat and calories, contain anti-carcinogenic compounds, and add variety to meals. Processed fruits and vegetables are just as nutritious as fresh fruits and vegetables.
  8. Try adding grated carrots to a salad or pasta sauce, or chopped veggies to an omelet, pizza or stir-fry.
  9. Try adding frozen vegetables to pasta and rice.
  10. Flavor your food with onions and garlic, which shows promise in fighting cancer.
  11. Trade iceberg lettuce for romaine, spinach, watercress, mustard greens, or Swiss chard.
  12. Substitute brown rice for white rice.
  13. For added calcium, replace regular orange juice with calcium fortified orange juice.
  14. Try main dishes around pasta, beans, whole grain breads, cereals, and rice.
  15. Instead of pasta, serve bulgur wheat, couscous, quinoa or barley at least one night of the week.
  16. Variety is an important part of eating right. Try one new recipe each week, or when dining out order something you've never tried before.
  17. All foods can fit into a healthy eating plan, moderation is the secret to staying successful not elimination.

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Traci Kaufman, Registered Dietitian, received her bachelor's degree in dietetics and nutrition from the University of Wisconsin-Madison. She has worked as a clinical nutritionist at UCI Medical Center-Irvine in Orange California, and served as team nutritionist for the Los Angeles Rams. Traci is an active member of the American Dietetic Association and two Dietetic Practice Groups: Sports, Cardiovascular, and Wellness Nutritionist (SCAN), and Dietitians in General Clinical Practice. Traci resides in Southern California.


This page created 1999

This page modified October 2006