October 24th is NATIONAL FOOD DAY!

October is Breast Cancer Awareness

October is finally here! Fall is in the air, Halloween is around the corner, but more importantly it is Breast Cancer Awareness month! 1 in 8 women will develop invasive breast cancer in their lifetime. The American Cancer Society estimates about 2,240 new cases of invasive breast cancer will be diagnosed among men in 2013. This means prevention is essential for everyone. Some of the best ways to reduce your risk of cancer include; maintaining a healthy weight, eating more fruits, vegetables and whole grains, limiting alcohol consumption and reducing sodium intake.

Easy to follow steps to reduce your risk of cancer through your lifestyle:

• Maintaining a healthy weight
o Including daily exercise
o Choosing low-fat food options
• Eating more fruits, vegetables and whole grains
o Making half your plate fruits and vegetables which are known sources of cancer-fighting antioxidants
o Add a variety of color in your diet
o Make half your grains whole
• Limiting alcohol consumption
o No more than one drink daily for women and two for men
• Reducing sodium intake
o Choose low sodium labels
o Season foods with herbs and spices instead
o Avoid processed foods



Resources:
http://www.eatright.org/Public/content.aspx?id=9904
http://www.cancer.org/cancer/breastcancerinmen/detailedguide/breast-cancer-in-men-key-statistics
http://nutritionfacts.org/2011/09/26/breast-cancer-and-diet/preventing-breast-cancer/

Today is World Vegetarian Day!!!!

Today is World Vegetarian Day! Check out our table in the Spirit Lounge (Baker Patillo Student Center) for information, samples, and a chance to win a prize.

We hear a lot of people talking about Vegetarianism, but what does that mean? There are actually several different categories that fall into this title.

Vegan- excludes all animal products such as meat, poultry, fish, eggs, milk, cheese and other dairy products
Lacto-Ovo -excludes meat, poultry and fish but includes eggs and dairy products.
Lacto excludes meat, poultry, fish and eggs but includes dairy products

Vegetarian diets can be a very healthy diet, but with any diet that has restrictions, making sure you get enough of the right nutrients is important. Some nutrients to be sure to get plenty of include:

• Protein (beans, whole grains, soy products, nuts and nut butters, dairy products, Eggs)
• Calcium (milk, yogurt and cheese, Fortified soymilk or rice milk, fortified cereals, calcium-fortified juice, calcium-set tofu, leafy green vegetables, broccoli, beans, almonds and almond butter)
• Iron (fortified breakfast cereals, soybean nuts, dark green, leafy greens, beans, enriched breads, rice and pasta, eggs, peanut butter)
• B-12 (B12-fortified foods including nutritional yeast, soymilk, meat analogs and ready-to-eat cereals, dairy products, eggs)
• Vitamin D (eggs, vitamin D-fortified soymilk, cow's milk, orange juice, and ready-to-eat cereals)

Resources:
http://www.eatright.org/Public/content.aspx?id=6372
http://veggie.buntch.net/westernnostri/




***This post is brought to you by our guest bloggers and SFASU Dietetic Interns, Samantha and Elizabeth!