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EFNEP - Fact Sheets - Food Choices and Exercise are Keys to a Healthy Colon Americans have a high rate of colon cancer and other bowel diseases. What can you do to protect yourself from these painful and sometimes deadly diseases? To lower your risk for colon cancer: Choose foods high in fiber Eat more dried beans, whole-grain breads and cereals, fruits and vegetables. You should have about 20-35 grams of dietary fiber a day. (Most people have only 7-10 grams.) Choose foods low in fat Eat fewer fried foods, gravies, pastries, salad dressings, and less mayonnaise, butter and margarine. Eat fewer fatty meats and sausages and less bologna and salami. Eat more fruits and vegetables Phytochemicals ("phyto" means "plant") help protect you from many forms of cancer. There are many kinds, even beyond the usual vitamins and minerals. Include more dark green and deep yellow vegetables, cabbage, cauliflower, onions, garlic, citrus fruit. Choose foods high in calcium and vitamin D Drink more milk (choose skim), yogurt and low-fat cheeses. Your body forms vitamin D when your skin is exposed to sunlight. Take a walk in the sunshine! Exercise every day People who spend most of the day sitting are much more likely to become victims of colon cancer. Even three 10-minute walks throughout the day make a difference. Be happy! Depression increases your risk. Seek help. Have fun with your family and friends. Know the Warning Signs! If you have any of these symptoms for more than two weeks, see your doctor. Diarrhea or constipation Rectal bleeding or blood in the stool Bloating, fullness, stomach ache or cramps Frequent gas pains A constant feeling of having to go to the bathroom Unexplained weight loss Constant tiredness Unexplained anemia Ranch Beans 1/4 cup chopped onion 1/4 cup chopped bell pepper 1 can (16 ounce) vegetarian baked beans 1 can (15 ounce) red kidney beans, drained 2 Tablespoons catsup 2 Tablespoons molasses or brown sugar 1 Tablespoon mustard Spray medium saucepan with no-stick cooking spray. Cook and stir onion and bell pepper for about one minute. Add rest of ingredients. Cook about 10 minutes. Serves 6. Each serving provides 150 calories, 1 gram fat and 10 grams dietary fiber.

Last Updated: 8/12/2009 12:32:43 PM