DSC_0774-100x100A large barrier to people choosing healthy options instead of fast food is time, however, here at LessCancer, we believe that a nutritious homemade meal can be made in just 9 minutes- saving time, boosting health, and aiding cancer prevention.

Plenty of food made at home can be quick- but not healthy. What makes a #9minutemeal important is that beneficial ingredients are included so not only do you save time but you stay healthy as well.

So what exactly goes into a #9minute meal? Here are some suggestions as to what to look out for and what to include.

In order to combat obesity (a cancer risk)  and unhealthy weight gain, be mindful of portion size. Make sure to read food labels and be cognizant of calorie intake. This does not mean avoid all high-calorie foods, but be mindful when you do indulge.

Incorporate fruits or vegetables to your meal- at least 2 ½ cups each day. A variety of both is helpful to make sure all vitamins are covered. Antioxidants, and vitamins C, E, and A have been proven to be particularly effective for cancer prevention and healthy living overall. Juice is a great option for getting your daily dose- but choose beverages that are 100% juice or vegetable if this is your method of choice.

Limit how much processed meat and red meat you eat, instead opt for fish, poultry or beans as a source of protein. For optimum benefit, try to avoid frying the meat- as chemicals formed when muscle meat is cooked with high temperatures are capable of damaging cell DNA after being metabolized by enzymes in the body.

Finally, choose whole grains over processed and refined carbohydrates. This can be as simple as choosing brown rice over white rice.

Nutritional supplements are not suggested, as an extra dose of certain vitamins has potential to cause harm rather than good.

Below is a list of foods that are fantastic healthy eating choices to incorporate into your #9minutemeal. There are many more beneficial options out there, these are just some guidelines and suggestions. Try and include at least 2!
Rich in Vitamin C:
Dark Leafy Greens
Citrus Fruit- oranges, grapefruits, lemons

Cruciferous Vegetables:
Bok choy
Brussel Sprouts
Collard Greens

Sweet Potatoes