Planning on a healthy holiday- Cancer survivors learn to think ahead

Cancer survivors battling the disease through good nutrition work to get more fruits, vegetables and whole grains on their plates year-round, but they face a special challenge during the holidays, when those items are not traditionally abundant at parties or family gatherings.

"The average weight gain during the holidays is five to 10 pounds," said Sandie Hunter, clinical nutrition coordinator at Delnor Hospital in Geneva.

"Holidays are especially stressful. You're on the run and your schedule is different than it usually is."  But there is hope, she said.

"If you plan your strategy ahead of time, you can make better choices."

Hunter's remarks came earlier this month during one of a three-part "Nutrition Boot Camp" sponsored by the LivingWell Cancer Resource Center in Geneva, a nonprofit provider of free nonmedical support services for people living with cancer.
Hunter's words hit home with many in the audience.

"I tend to eat on the run a lot," said Paula Johnson, 57, a customer service representative who lives in Maple Park. She said she learned she had multiple myeloma in August 2005, but the disease is in remission.

Said Hunter, "The American Institute for Cancer Research promotes eating fruit and vegetables and other plant-based products that have more cancer-preventive properties," so people focusing on nutrition should seek out those items as well as try substituting for less-healthy foods.

"You can lighten up your holiday baking by reducing the amount of sugar you use in many of your recipes and adding dried fruits, raisins, dates, Craisins or apricots for natural sweetness," she said.

"And in some baked goods, you can use applesauce instead of oil or butter. You can also add more whole grains to recipes for a more nutritious baked item."

The day of a holiday party, make good choices early, Hunter said.  "Start your day with a healthy breakfast such as a bowl of oatmeal with skim milk and fruit," she said. "And it's important to eat a healthy meal before you go to a party.

"Once you get there, you should limit or avoid calorie-dense foods such as desserts, nuts and fatty meats or appetizers, and try to focus on the conversation.

"It's also helpful to bring a healthy dish of your own to parties."  But that doesn't mean you have to avoid holiday food altogether, Hunter said.

"Yams and sweet potatoes are high in beta carotene, vitamin C, potassium and fiber, and cranberries contain ellagic acid and resveratrol, which may help to prevent cancer," she said.

"Skinless roast turkey breast is a good choice, too. Three ounces has 20 grams of protein, is low in fat and only has 100 calories."

The boot camp ends with a session on "Healthy Fast Foods" at 5:30 p.m. Wednesday at the center, 1803 W. State St. in Geneva.

Call 630-262-1111 for more information.

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