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February 19, 2013 | 3 minute read

How Does Your Family’s Diet Rate for Cancer Prevention?

Healthy kids today, prevents cancer tomorrow! That’s the reason I’m working with AICR to develop the “Healthy Kids Today, Prevent Cancer Tomorrow” campaign. The foods we feed our bodies do more than just fuel us, they shield us from viruses, bacteria, and diseases.young people with children

Are you curious about how your diet and knowledge level rates for cancer prevention? Take this quiz, then take a look at our recommended solutions, tips and advice to boost your body’s cancer shielding power!

1. One in three cancers could be avoidable by taking certain precautions. What are they?

A)  Exercise once a week

B)  Eat fruits every day

C)  Eat at least 5 servings of fruits and vegetables and get 30 minutes of moderate exercise daily, and stay a healthy weight

D)  Eat one balanced meal a day

2. Eating a variety of colorful plant foods is important to protect your body from diseases, preventable cancers, and sickness. How many colors do you think you’re eating a day? Colors come from fruit, veggies, beans, whole grains, spices and herbs –all colors count. For example: Brown rice.

A)  1

B)  2

C)  3

D)  At least 4

3. Plant foods, like beans, are rich in fiber, low in fat, and loaded with many other beneficial nutrients. Fiber protects against colon cancer, heart disease, inflammation and helps with weight control. The recommended serving of fiber for adults is about 28 grams per day. Do you think you are meeting this recommendation?

A)  Yes

B)  No

C)  Not sure

4. Sanitation and safe cooking are as important as eating healthy. By ensuring your kitchen is a safe environment, you will prevent food-borne diseases. When defrosting meat, what do you do?

A)  Leave it on the counter

B)  Run it under cold water

C)  Leave it in a sink of water

D)  Microwave it

E) Both B and D

5. Circle the option with all whole grain options.

A)  Quinoa, brown rice, rice noodles, enriched flour

B)  Brown rice; sunflower seeds; oats; lentils

C)  Potatoes; popcorn; peas; rice

D)  Whole-wheat macaroni, oats; quinoa; barley, popcorn

6. Which type of grains makes up at least 75% of your family’s grain choices?

A)  Enriched grains

B)  Whole grains

C)  Refined grains

D)  Unbleached wheat flour

7. How much active time do your kids enjoy on weekdays?

A)  About 60 minutes

B)  30 minutes or less

C) 15-30 minutes per day

D)  Not much at all – they are pretty busy during the week and do not have time.

8. How much of your plate does AICR recommend be filled with fruit, vegetables, whole grains and beans to help prevent cancer?

A)  The whole plate

B)  At least ½ plate

C)  2/3 or more

D)  None

9) Phytochemicals are:

A)  Plant compounds that help fight-off cancer and other diseases

B)  Man-made chemical additives used to create artificial flavoring

C)  Animals that live in the forest

D)  Plant compounds that give us x-ray vision

10) How many servings of vegetables do you eat on average each day? (1 serving = ½ cup veggies)

A)  1-2

B)  3

C)  4

D)  Too many to count!


1) C    2) D     3) A     4) E    5) D     6) B     7) A    8) C     9) A    10) C or D

How did you do? Whether you are doing amazing things already or are working towards a healthy lifestyle, commit to the Healthy Kids Today, Prevents Cancer tomorrow pledge as a family. The site has tool-kits and information that can help you fit nutrients, whole grains, and activity into each day.

Melissa Halas-Liang, MA, RD, CDE, is a nationally recognized nutrition educator and wellness expert and founder of superkidsnutrition.com. She teaches nutrition through nutritioned.net and serves as spokesperson for the California Dietetic Association. Follow Melissa on facebook or twitter @fitnutrition.

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