January 17, 2012 | 1 minute read

Adding fiber-rich foods to your diet is a good way to help meet your weight-loss goals and add cancer protection to your plate. This week’s Health-e-Recipe for Vegetable Stew combines a medley of hearty vegetables with brown rice in a delicious one-pot stew.

Carrots and zucchini, sautéed together with tomatoes provide vitamins A, C and K and are rich in carotenoids that may help lower risk for cancers of the mouth, pharynx, larynx and lung. Foods containing the compound beta-carotene (like carrots) may also help protect against esophageal cancer. Research has also found that lycopene, a compound found in tomatoes, could provide protection against prostate cancer.

AICR/WCRF’s latest Continuous Update Report concluded that there was convincing evidence that dietary fiber protects against colorectal cancer. Emerging research also suggests a possible link between fiber and breast cancer prevention.

For optimum health, aim for about 30 grams of fiber each day. That’s at least 5 servings of vegetables and fruit plus at least three small servings of whole grains. That may seem like a lot, but just one serving of this recipe packs 25% of your daily value!

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