When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer.

Corporate Champions who partner with the American Institute for Cancer Research stand at the forefront of the fight against cancer

The Continuous Update Project (CUP) is an ongoing program that analyzes global research on how diet, nutrition and physical activity affect cancer risk and survival.

A major milestone in cancer research, the Third Expert Report analyzes and synthesizes the evidence gathered in CUP reports and serves as a vital resource for anyone interested in preventing cancer.

AICR has pushed research to new heights, and has helped thousands of communities better understand the intersection of lifestyle, nutrition, and cancer.

Read real-life accounts of how AICR is changing lives through cancer prevention and survivorship.

We bring a detailed policy framework to our advocacy efforts, and provide lawmakers with the scientific evidence they need to achieve our objectives.

AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer.

AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health.

AICR is committed to putting what we know about cancer prevention into action. To help you live healthier, we’ve taken the latest research and made 10 Cancer Prevention Recommendations.

December 4, 2019 | 3 minute read

Healthy Holiday Baking Tips

The holiday season is here! Transform your holiday baking with tips from AICR’s registered dietitian to make your recipes lighter and healthier. Increase the nutritional benefits and trim calories by cutting back on added fats and sugars, while still enjoying your favorite holiday dishes and desserts. Try these AICR healthy recipe modifications:

Healthy recipe modifications, Healthy Holiday Baking Tips

  1. Swap refined flours for whole-grain flours.

In many recipes, you can substitute 100% whole-grain flour for refined flour or simply use a mix of half 100% whole-grain flour and half refined flour, like all-purpose flour. This trick can add fiber and nutrients to a variety of recipes, and added fiber is beneficial for your digestive tract.

  1. Cut back on added sugars.

Cutting back on 25% of sugars in a recipe will not make a noticeable difference to the taste, so try to reduce the amount of sugar you use. When you do reduce the sugar in a recipe, it is recommended to increase liquid. You can also add mashed bananas or applesauce as a natural way to sweeten desserts or toss in dried fruits that don’t contain added sugars; dates, apricots, and raisins are naturally sweet. There is an indirect link between sugar and cancer, as consuming foods with added sugars can lead to consuming more calories and cause weight gain. Having overweight or obesity increases the risk of 12 types of cancer.

  1. Increase fiber.

You can add high fiber ingredients such as rolled oats, dried fruit, pureed beans, nuts and seeds into your waffles, pancakes, muffins, or other holiday dishes. Top with fresh fruit such as mashed or whole berries for more added flavor and fiber! Using this easy trick is a great way to increase fiber intake. As part of a healthy eating pattern to lower cancer risk, AICR recommends getting at least 30g of fiber each day. Try making this Nectarine and Raspberry Cobbler for your next holiday gathering. One cup of raspberries contains 8 grams of fiber!

Healthy recipe modifications, Healthy Holiday Baking Tips

Nectarine and Raspberry Cobbler

  1. Spice things up.

Warm, aromatic spices are always a hit for the holidays. Adding a few dashes of cinnamon, nutmeg, or clove to any holiday recipe is not only a great way to add holiday cheer, but spices also provide cancer-fighting phytochemicals. These spices are another great way to add additional flavor to your foods to help you cut back on salt and sugar in your baking.

  1. Boost nutrients and flavor.

Make dessert recipes that feature fruit, whole grains, nuts and seeds as the star of the show, like AICR’s Easy Baked Apples with Walnuts and Raisins or No-Knead Bread with Fruit and Nuts.  You can add shredded or pureed apples, pears, carrots, coconut, mashed banana, pumpkin or sweet potatoes to boost nutrients, flavor and moisture. You can use these ingredients to add extra flavor and act as a replacement for some of the butter or oil in the recipe.

Leave a Reply

Your email address will not be published. Required fields are marked *

More From the Blog

Close