This time of year people are gearing up for all sorts of adventures like heading to the lake for Memorial Day weekend or embarking on a multi-state road trip to the sandy beaches of Florida. As we plan these trips, we tend to think about the obvious things — what to pack, where to stay, what to do while we’re there.
The last thing on our minds is what to eat on the way. Because of this, many people end up eating food that is quick to pick up and tend to be unhealthy.
So what can we do? Instead of grabbing a bag of chips from the gas station or going through the nearest drive-thru, we can eat healthy on the go by packing pre-portioned healthy foods. These foods may even decrease your risk for cancer.
Certain foods contain naturally occurring plant compounds called phytochemicals which not only provide plants with their color, odor and flavor, but can also stimulate the immune system and reduce the growth rate of cancer cells. Win-win!
When you hit the road this summer, use these tips to create dashboard dining options that are healthy and also reduce your risk for cancer.
Be Prepared
- Using a cooler with ice packs and pre-portioned snacks makes eating healthy much easier.
- Don’t forget hand sanitizer, utensils, refillable water cups, napkins and a trash bag.
Be Healthy
Choose foods with phytochemicals:
- Fruits including apples, berries, citrus fruits, apricots, cantaloupes, mangoes and tomatoes. Pro tip: If you pack single-serve fruit cups, be sure they’re packed in their own juice.
- Vegetables including broccoli, cauliflower and carrots. Pro tip: Dip your veggies in hummus or Greek yogurt for extra flavor.
- Whole grains including cereal and crackers.
Other healthy snacks include:
- String cheese
- Hard-boiled eggs
- Nuts
- Yogurt
Be Choosey
While meat does not contain phytochemicals, it is a good source of protein and is recommended in moderation. Limiting red and processed meats will help decrease your risk for colorectal cancer.
Red meat:
- The International Agency for Research on Cancer recommends limiting red meat (beef, pork and lamb) to less than 3.5 ounces per day.
- Pro tip: Three ounces of red meat is about the size of a deck of cards.
Processed meat:
- Processed meat is defined as meat that has been transformed by smoking, curing, salting, fermentation or other sources to enhance flavor and improve preservation. Examples include hot dogs, ham, sausages, beef jerky, pepperoni, corned beef, smoked meats and more. Consuming just 1.76 ounces of processed meat is associated with an 18% increased risk of colorectal cancer.
- Pro tip: One ounce of processed meat is about the size of three dice.
Enjoy the many adventures the summer months bring knowing it’s easy to stay healthy while on the go. For additional information, visit the “In the News” section on CARTI’s website.
Patricia Champion, MS, RD, LD, is a registered dietician at CARTI Cancer Center.
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