Massachusetts General Hospital | Cancer Center

Fiber Plus

Complete nutrition is the focus for Colon Cancer Awareness Month.

01/Mar/2011

Spinach is one of the "super foods" our oncology nutritionists recommend to help you achieve nutritional balance.

Nutrition tips from Oncology Nutritionists Julia Hincman-Francavilla, MS, RD, LDN; and Carol Sullivan, RD, LDN.

March is Colon Cancer Awareness Month, so it’s time to talk about fiber, right? Actually, there is no one magic food or nutrient that has been conclusively proven to prevent cancer. What we do know is that there is a connection between maintaining a healthy weight and preventing cancer. Beyond the basics of a balanced diet – one rich in fruits and vegetables and moderate in lean proteins and whole grains – there are some “super foods” that can help enhance your daily meals:

• Edamame: These unprocessed soybeans are tasty in salads, stir-fry, rice or pasta dishes. A half cup adds a serving of protein and 100% of your daily needs of Omega-3 Fatty Acids.
• Ground flaxseed: This flour-like version of Omega-3-rich flax seed is a great addition to baked goods. In a pinch, ground flaxseed mixed with water can even replace an egg while baking!
• Frozen berries: In winter it’s difficult to keep fresh fruit on-hand, so have antioxidant and fiber-rich blueberries and other fruit in the freezer. Add them to smoothies and yogurt, or thaw and mix in with your morning oatmeal or cereal.
• Spinach: High in fiber, iron and folate, spinach is packed with nutritional goodies. Add spinach to salads, sides, sandwiches and pasta dishes for a nutritional boost.
• Walnuts: Full of Omega-3 and protein, walnuts make a satisfying snack and a healthy addition to salads, oatmeal and baked goods.
• Great grains: Give barley, bulgur or quinoa a try. These whole grains make excellent side dishes, or can be mixed with vegetables to create a delicious meal. Quinoa is a complete protein, making it a wholesome meat alternative. Try soaking these slow-cooking grains in the refrigerator while you’re at work – they’ll cook quickly at dinner-time.
• Mix it up: Combine “super foods” to maximize their benefits. Try yogurt with berries and walnuts, or a spinach salad with edamame and barley. Here’s an easy recipe to get you started: Julia's Pumpkin Bread

To make an appointment with an oncology nutritionist, call 617-724-4000.