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Monday, May 19, 2008

बहस जारी है- शाकाहार बनाम मांसाहार: कैंसर के बर-अक्स

इंद्रधनुष कैंसर को समर्पित एक ब्लॉग है। उस पर एक लेख 'शाकाहार बनाम मांसाहार: कैंसर के बर-अक्स' पर अनेक टिप्पणियां आईं, अच्छी बहस चल पड़ी। बहस ब्लॉग के मूल विषय कैंसर से हट कर हो तो भी उसमें रुकावट न आए, इस विचार से मैंने इसे यहां भी चेप दिया है ताकि और लोग भी इसमें शामिल हो सकें। अब तक आई सारी टिप्पणियां नीचे दे रही हूं। अब आप भी अपने विचार बेरोक यहां छापें।


swapandarshi said...
Thanks for information and for taking notice of my comment. Its very useful.

However, iron uptake is a major concern with veg diet, specially in women and also in the indian population which has problem of anemia. A large percentage of Anemia is caused by thalesemia.

Often the cause of anemia is never sorted out and the iron pill do more harm than good, and veg diet is not sufficient to provide iron uptake.

Secondly, veg diet is very high in carbohydrate and has less proteins, which leads to metabolic syndrome and insulin resistance. There are lots of studies in this respect as well.

What I get after listening to various opinions that,
a diet has to be diverse, and should not be limited on few things, it needs to be balanced. and the old pyramid of lots of carbohydrate base is completely out dated in the light of new findings.

There are fans f Atkins diet and south beach diet as well, which are leaned more on the nonveg side.

Anyway, all of us have to die some way or the other,
haa...haa
so one should also eat for the taste and to fulfill the desire as well.
not simple answers...
May 16, 2008 9:30 AM

आर. अनुराधा said...
स्वप्नदर्शी, जवाब सचमुच आसान नहीं है। और 'मरना सभी को है एक दिन...' वाली थ्योरी स्वीकार कर लेना भी सबसे आसान रास्ता है। लेकिन क्या जीवन सिर्फ यही है? आपने शाकाहार पर कुछ और दिलचस्प सवाल भी उठाए हैं। इन पर मुझे और पढ़ने की जरूरत है। चर्चा जारी रहे।
May 16, 2008 9:48 AM

Ugh-Non-Vegetarian-Meat-Eater-Flesh-Eater-Yuck! said...
स्वप्न दर्शी for lunch? क्योंकि मरना सभी को है?

No, it doesn't work the way Swapnadarshi presents it.

"A large percentage of Anemia is caused by thalesemia."

Thalassemia is an autosomal recessive genetic disorder. I.e. it is expressed in people when both parents have the recessive gene. It cannot be prevented by meat-eating, neither is it promoted by eating vegetables.

Meat is not a rich source of iron. Green vegetables like Spinach, Methi, etc., are a much richer source of iron. So if you're afraid of iron deficiency, eat more green veggies.

Per se a vegeterian diet is deficient in nothing. It depends on what you eat. If you eat more of wheat and potatoes you're taking a lot of carbohydrates.

A balanced meal has nothing to do with meat. You can include a little of pulses, fruits, and still have a diet that's cheaper than non-veg, healthier, and kinder.

And if you still think everyone has to die anyway... Think about my proposal of Swapnadarshi for lunch, and I am not talking about taking Swapnadarshi to lunch.

Ha! Ha! Indeed.
May 16, 2008 9:59 AM
Rajesh Roshan said...

It's nice to read Anuradha and Swapandarshi too. Go ahead. Inforamtive :)
May 16, 2008 10:11 AM

नितिन बागला said...
अच्छी चर्चा। वास्तव में शाकाहार में वे सभी तत्त्व मौजूद होते हैं जो हमारे शरीर को चाहिये, मसलन हरी सब्जियों में लौह तत्त्व तो मूंगफली और सोयाबीन में प्रोटीन प्रचुर मात्रा में होता है। इसके अलावा मांसाहार पर होने वाल खर्च और उसके दुष्प्रभाव कहीं ज्यादा हैं।

शाकाहार पर यह लेख भी देखें

http://dr-mahesh-parimal.blogspot.com/2008/05/blog-post_15.html
May 16, 2008 11:16 AM
Ghost Buster said...

Go Veg! Be Human!
May 16, 2008 11:51 AM

दुष्यंत said...
great, salaam to ur sprit
May 16, 2008 1:12 PM

Anonymous said...
@ swapndarshi
ur profile says u r in biotech field pl read smtg about human nutrition. esp pulses vs meat in terms of protein content and quality.
when it comes to understanding of nutrition and ecology a background in biology is very handy. maybe the fallowing Mayo Clinic's small webpage can be of help:
http://www.mayoclinic.com/print/vegetarian-diet/HQ01596/METHOD=print
May 16, 2008 5:44 PM

Udan Tashtari said...
जी, अच्छा विमर्श है. आभार.
May 16, 2008 5:54 PM

आर. अनुराधा said...
मुद्दा यह था कि खान-पान का कैंसर से क्या संबंध है। और वैज्ञानिक बार-बार साबित कर रहे हैं कि मांसाहार कैंसर के लिए मुफीद माहौल बनाने में सक्रिय भूमिका निभाता है। दूसरी तरफ घास-पात में बहुत कुछ है जो कैंसर को रोकता है। और फिर, मांसाहार में कुछ भी अतिरिक्त अच्छा नहीं है (शायद स्वाद के अलावा) जो शाकाहार में नहीं मिल सकता। वैसे ब्रिटेन के भौतिकविज्ञानी ऐलन कालवर्ट मांसाहार से नुकसान का एक और ऐंगल सुझाते हैं- ग्लोबल वार्मिंग! दिलचस्पी हो तो देखें- http://www.treehugger.com/files/2005/07/cut_global_warm.php
May 17, 2008 7:41 PM

swapandarshi said...
This post has been removed by the author.
May 18, 2008 12:55 AM

swapandarshi said...
This post has been removed by the author.
May 18, 2008 1:26 AM

swapandarshi said...

I hope we are not discussing personal eating habbits here and taking sides becoz of our narrow personal perspectives.
I am here, to understand and contribute about the various aspects associated with the diets. Most creative people do experiments with Dietetics,
including Gandhiji, who spent a significant part of his autobiography and life doing this. I appreciate very much that Anuradha is doing a good job from the perspective of cancer.


In the first comment, I expressed a casual opinion (that we have ti die one or the other way)becoz as a person I can not determine absolutely what to eat, it depends on my pocket and availability of the desired product in the market, my genetic disposition and taste which was more or less got established when I was a child myself.

I can only carefully choose what is available. It does not mean that we behave in irresponsible manner. But rather, we as a individual , live in a society and are bound by the larger frame.


With that respect, when I am in india, I can not enjoy, fresh salad. the reason for that is often "sewage or human-animal waste" is not separated from the fields and harbors nematode cysts.

so the thing is that "ek museebat se bacho to doosaree aa gheratee hai". so koee ek museebat to chunanee hee hai.

So as a human being, not as a scientist, I have a philosophy, that if any human being can eat a particular food, it is good enough for me too, if I can not change possibility
for others.

The second thing is, if somebody has invested love and efforts for preparing a food for me, then also I will eat and sometimes, my health/preference is less important than a good friendship, or human relation.

The most important is, I will never show disgust for any food,



As per iron and veg diet......


There are two issues with iron,
1- availability of iron
2-bioavailability of iron, means that body can absorb iron from the diet.

although veg do have iron but solely, veg diet does not help iron absorption, its a known fact.
second the pulses rich in protein have something called "phytase" which reduces ability of our body to absorb iron.

see http://jn.nutrition.org/cgi/content/abstract/123/5/940

Among dietary factors, only ascorbic acid (Carlson
and Miller 1983, Gillooly et al. 1984, Hallberg and
Rossander 1982, Morck et al. 1982, Rossander et al. 1979) and meat (Björn-Rassmussen and Hallberg 1979, Cook and Monsen 1976, Gordon and Godber 1989, Hurrell et al. 1988, Layrisse et al. 1969) consistently enhance iron bioavailability.


Meat is both a source of highly bioavailable iron (heme) and has the ability to enhance both heme and nonheme iron absorption
(Kane and Miller 1984).

Recent survey also show that the 56-60% of women and children are anemic and have iron deficiency in india, including the middle class. I believe that apart from the economic factors,
-food habbit, specially the veg habbit
-thalessemia
are culprit.

When I see the demographic chart of thalessimia, it is prevalent in India, and yet most doctors hardly do anything to test if the anemia is due to the thalesemia or just becoz of the diet. So most people end with iron tabs.

Lets go back to thalesemia, yes it is a recessive genetic allelic condition, but even heterozygous parents who are not anemic, can have a thelesemic child suffering from major thalesemia, or a person with heterozygous condition can have minor thalasemia. AND A GOOD FRACTION OF INDIAN SOCIETY IS THALESEMIC.
This condition, the genetic mutations in beta globulin chain is indeed has evolved in areas which have high maleria.
And with this respect, one has to think about the iron absorption and the bioavailability of iron. Iron tabs here are not solution.

meat will not cure thalessemia, but it may help higher absorbtion of iron, which can be advantageous in such condition, and the from a meat diet, the iron is in heame form and will have longer availability within the body.

I agree that food chain is very much contaminated and animals will have more concentration in their bodies than the vegies.

However, fruits and vegies are also not safe from chemical. They are full of pesticides as well and often its not possible to eat without peeling, the part which has good anti-oxidants.
Couple of years ago I was talking to a apple grower and he told me that with the advent of new "water-resistant" pesticides, they save money and time to spray pesticide again and again.
vegies and fruits are so full of these chemicals that even if you wash with the water several time, its difficult to get rid of them.

In America, you get a special soap to wash fruits and vegies.

Well, organic food is the best option, the meat can be free of hormones and antibiotics and veg free of chemicals.
but it is limited and it is not possible to feed the world population with organic food either.

Apart from the scientific reasons there are several issues associated with food safety and food choice.

Most people prefer veg meal in India because of religious reason than scientific ones. And in most veg household, men are free to eat outside and do so.
so the women are left veg.

The second aspect is about the public education, and law and order system, and adulteration so prevalent in indian market. Do we really have a choice if bazaar is not forced to label things honestly. Where do we have such possibilities in India?
Where are active consumer forums? we are just a dump site?

We have pesticides in the market. any body can purchase, but where is the infra-structure or support which can give the farmer training for pesticide application? Ideally, the pesticide applicator needs training, equippments, and special costume. and the area under pesticide application should not have people marching unwarranted.

But Indian farmers only know that pesticide works, they do not know how much is enough? how to use?

these pesticides have great potential to cause cancer and other diseases.
May 18, 2008 7:48 AM

आर. अनुराधा said...
Sathiyo, yah bahas to dilchasp hai aur lambi chalane ki kuvvat rakhatee hai. To kyon na ise reject maal(rejectmaal.blogspot.com) par jaari rakhen? Main ise wahaan post kar rahee hun. AAp sab wahan amantrit hain.
May 19, 2008 10:52 AM

12 comments:

harminder singh said...

जितने भी मांसाहारियों से मेरी बात हुयी है वे यही कहते हैं कि ये स्वादिष्ट इतना लगता है कि इसे छोड़ पाना उनके बस से बाहर है। आपने यह बताया है कि कैंसर के लिये मांसाहार मुफीद माहौल बनाता है तो ऐसे लोग यह कहेंगे कि ये सब बकवास है। वे यह भी दावा करते हैं कि मांस भक्षण करने से शरीर स्वस्थ्य रहता है। उससे अधिक विटामिन और जरुरी ताकत प्राप्त होती है। रही बात कैंसर से मांसाहार के संबंध की, तो मैं एक बात बता दूं कि शाकाहारी को मांसाहारी के मुकाबले बीमारियां कम होती हैं। मांसाहार खाने का असर बुढ़ापे में चलता है, जब आप का शरीर जबाव दे जाता है। मैं ऐसा इसलिये नहीं कह रहा कि मेरा संबंध एक ऐसे ब्लाग से है जो बूढ़ों के लिये है, बल्कि इसलिये यहां बुढ़ापे का जिक्र किया है कि उस समय शरीर जर्जर हो जाता है और शाकाहार करने वाले व्यक्ति का शरीर अधिक खिंचा-तना रहता है।
यह कई बार कहा जाता रहा है कि मांसाहार का सेवन करने वालों को बीमारियां अधिक हो जाती हैं, तो कैंसर के लिये भी माहौल बन सकता है।

विजयशंकर चतुर्वेदी said...

एक अगंभीर टिप्पणी: मैं इतना सोच-समझ कर खाऊँगा-पीऊँगा तो मुझे जहाँ नहीं होना होगा, वहाँ कैंसर हो जायेगा! हाहाहा!
अगंभीर टिप्पणी क्रमांक दो: कल 5 किलो तुअर दाल लेने के इरादे से मार्केट गए थे, भाव देख कर दो किलो लाये. भिंडी और मटर खरीदने की हिम्मत ही नहीं हुई. हीहीही!

अब गंभीर टिप्पणी: दोस्तो, कैंसर जैसी भयंकर बीमारी पर चर्चा और इसकी रोकथाम के उपाय बताया सवाब का काम है. खान-पान का वर्गीकरण भी उतना ही जरूरी है. मेरी दादी की मृत्यु कैंसर से ही हुई थी. दुआ करता हूँ कि किसी को कैंसर न हो. लेकिन सिर्फ दुआओं से कहाँ काम चलता है?

दिलीप मंडल said...
This comment has been removed by the author.
आर. अनुराधा said...

@ विजय चतुर्वेदी,
अगंभीर टिप्पणी पर सहज, मासूम सवाल- "कल 5 किलो तुअर दाल लेने के इरादे से मार्केट गए थे, भाव देख कर दो किलो लाये. भिंडी और मटर खरीदने की हिम्मत ही नहीं हुई" तो क्या फिर मटन या मुर्गे का विकल्प ज्यादा सस्ता लगा? हे-हे-हे

सुजाता said...

स्वपदर्शी जी की टिप्पणी तो आप मे ही एक पोस्ट है । अच्छी बहस है , ज्ञानवर्द्धक । हम अल्पज्ञानियों के लिए बहुत फायदेमन्द !

pranava priyadarshee said...

कैंसर के संदर्भ मे खान-पान को लेकर शुरू हुयी यह बहस बेहतरीन स्वरूप मे आगे बढ़ रही है. फिर भी मैं शाकाहार-मांसाहार के संदर्भ मे अपनी एक बात जोड़ना चाहता हूँ. तमाम जानकारीवर्द्धक और विशेषज्ञतापूर्ण आलेखों के बीच यह टिपण्णी एकदम सादी और सामान्य लगेगी, फिर भी आप लोगो के साथ इसे शेयर करने का मोह नही छोड़ पा रहा.
स्वप्नदर्शी की इस बात ने मुझे खास तौर पर प्रेरित किया कि हम सबको एक न एक दिन मरना ही है. हालांकि यह वाक्य हलके-फुल्के अंदाज मे कहा गया प्रतीत होता है, फिर भी हम सब की व्यवहार प्रक्रिया को ऐसे वाक्य गहरे प्रभावित करते हैं.

सर्वाइवल ऑफ़ द फिटेस्ट को प्रकृति का सहज गुण मानते हुए हमने मानव समाज का और पारिस्थिति संतुलन का क्या हाल बना दिया यह सबके सामने है.

बहरहाल, खान-पान के संबंध मे भी मुझे लगता है जीवन और स्वाद को एक पलडे मे नही रखना चाहिए. जीवन लेने का अधिकार हमे सिर्फ तभी है जब दांव पर जीवन लगा हो. इस दृष्टि से शेर का हिरन खाना और हिरन का घास खाना एक सरीखा है. मगर सामान्य स्थितियों मे इंसान का हिरन खाना अलग बात है.

हालांकि माँसाहारी साथियों से लेकर सामाजिक कार्यकर्ताओं तक का एक बडा समूह इस बात को नैतिकतावाद का उदाहरण मान खारिज कर सकता है. लेकिन मुझे लगता है अगर हम इंसानी समाज मे समता की बात करते हैं और समतामूलक समाज की स्थापना के पक्षधर हैं तो व्यापक रूप मे जीव जगत की समता भी कोई अलग मूल्य नही है. यह उसी जीवन दृष्टि का विस्तार है.

Meat-Eater-Ugh-Flesh-Eater-Yuck! said...

My disgust is not for FOOD, it's for the ANIMAL KILLERS. Fowl, Pigs, Cows, and Goats are NOT food. As a self-confessed 'human-being', do you ever feel the pain of all the animals that you've consumed?

"although veg do have iron but solely, veg diet does not help iron absorption, its a known fact."

What Known fact? It's pure bull****. Can you quote any research, any scientific evidence? My doctor prescribes green-leafy vegetables for iron, not meat. Where'd you get to know this so-called FACT?

Don't involve Gandhi in this debate. He was an avid opposer of meat!

Your link is crap! And investigation on RATS proves nothing about human dietary conditions. Why don't you cite experiments on PIGS, SHEEP, and COWS next as dietary evidence. Additionally note this: -

"sodium phytate to the test meals and by treating the rats with cimetidine to inhibit gastric acid production"

This excerpt from the study itself says that the RATS were pumped full of chemicals. Evidently, to make the research work. Undoubtedly it had the interest of the meat-lobby at heart.

There are a MILLION researches which cite the benefits of vegetarianism over non-vegetarianism. Have you EVER bothered going through them?

HeMe? That's haemoglobin. It's found in blood. So you're advocating that we should all DRINK BLOOD to get iron.

50-60% women are anemic in India, and 50% are below the poverty line. They can't afford a decent veg meal, forget meat. Our focus should be to stop those meat farms and grow more healthy greens to feed all those people.

"Lets go back to thalesemia, "

You're pushing more DRIVEL about Thalassemia. It's genetic, and it's unrelated to FOOD. Is that a concept so hard to understand? People are not thalassemic because of what they eat. They're already thalassemic, and if you feed them blood, it might give them more iron, but it does nothing to change their status. That's like medicine then, and who's asking people who need medicine, not to take medicine?

"However, fruits and vegies are also not safe from chemical. They are full of pesticides..."

Now you're suggesting that veggies are grown with pesticides. Is that an argument against vegetarian food? What do you your animals eat if not the very same veggies, and do you think they're fed organic food? Do you think chicken-feed is washed before it's fed to them? Only the absolute un-eatable crap is fed to the food animals, and it's further enhanced with meat-growing steroids and chemicals. Do you know that the pesticides and chemicals build up into REALLY DANGEROUS levels in the meat you eat? And you know what! It's IMPOSSIBLE to get rid of these chemicals no matter how hard you wash the meat.

In the rest of the post you're digressing, digressing, digressing. There's nothing relevant that supports MEAT eating. It's just describing what's prevalent. Men eat more meat women don't, anyone can purchase pesticides, no training, what a bucketful of sh**.

1. Women live longer than men on an average. Can that be attributed to not eating meat?

2. Do you think chemicals to fatten fowl and animals are not freely available?

3. Do you think that attendants who tend to fowl are any better trained about hygeine and good practices than vegetable growers?

The conclusion is:

Meat does really ENHANCE the chances of cancer.

Now coming to taste. I will tell you something interesting.

Do you know why meat is tastier than veggies? Because it's closer to the human chemical composition. It's closer to what YOU are made of.

Do you know the meat of which animal would be the tastiest meat for a human being? Yeah, you guessed it right buddy. Now if you're so damn hungry for taste, go and eat that meat.

Cheers!

swapandarshi said...

मेरा आशय यहा पर अपने खान-पान को सही ठ्हराना नही है, ना ही मेरी तिप्पणी, मेरे अपने खान-पान तक सीमीत है. मेरा आग्रह है कि अपने व्यक्तिगत आदतो और विश्वासो से ऊपर उठकर एक वैग्यानिक द्रिस्टी से चीजो को समझा जाये.

बाकी खान-पान का अंर्त्सम्बन्ध तर्क से ज्यादा, संस्क्रितिक, सामाजिक, धार्मिक, और पारिवारिक है. और सीधे चेतन से नही अवचेतन से जुडा है, संस्कार से जुडा है. इन सभी वजहो का मै सम्मान करती हू. और मांसाहर किसी पर थोपना या सही ठहराना मेरा मकसद भी नही है.

पर जब बात वैग्यानिक रूप से कई तरह के आहारो का मनुष्य के स्वास्थय के बारे मे आती है. तो ज़रूरी है, कि बिना पूर्वग्रह के ठोस प्रमाणो के आधार पर की जाय. और एक सम्पूर्ण छवी के लिये कई तरह के कोणो से विषय को देखा जाय.

@Meat-Eater-Ugh-Flesh-Eater-Yuck! said...
बन्धु आप जो भी है,और आपका जो भी मिशन है, बहुत कुछ हिट्लरी है (हिट्लर भी शाकाहारी था, पर हिंसा से परे नही था !!!!!) आप एक वैचारिक विरोध के चलते, अपनी भाषा की हिंसा भी नही रोक पाये?? इतनी सहंशीलता की कमी है, कि विरोध के सही शब्द भी नही खोज़ सके???
हिंसा पर बहस फिर कभी, हिन्दुस्तान के कई शाकाहरी समुदाय है, जो बहुओ को जलाने और मारने मे काफी आगे है!!!!!!

हिंसा के कई स्वरूप भी है, जो मांसाहार से ज्यादा खतरनाक है. शाकाहारी गुजरात के द्नगे भी इसका एक नमूना है.

विजयशंकर चतुर्वेदी said...

अनुराधा जी, आपने अंडा और मटन का नाम लेकर मेरा धर्म भ्रष्ट कर दिया! अब नहाना पड़ेगा! ओइम त्र्यम्बकम जजामहे...! शान्तं पापं, शान्तं पापं!!!!!!!!

छी:-मांसाहार-छी:-जीवाहार said...

@स्वप्नदर्शी जी,
भगिनी, आप तार्किक वाद छोड़ कर मुझे हिटलर ठहरा रहीं हैं, ठहराइये, किसने रोका है, आज़ाद देश है, आप जो चाहें कह सकती हैं मुझे. लेकिन फिर भी सत्य को असत्य नहीं कर सकतीं. आपने मांसाहार सेवन के पक्ष में ढेर सारे असत्य ला के धर दिये, मैंने तो सिर्फ उनका यथोचित खंडन किया, और आपके लेख में जो बातें अतार्किक थीं उनकी और ध्यान खींचा.

एक शाकाहारी हिटलर हो या सौ बहु जालक, इसका मतलब ये नहीं की शाकाहार का बहु जलाने य हिटलरपन से संबंध है. अच्छा आप मांसाहारी हैं, तो यकीनन आप तो जार्ज बुश, या ओसामा के समान होंगी क्योंकि ये भी मांसाहारी हैं. इन्हीं अतार्किक बातों पर मुझे पहले भी क्षोभ हुआ था.

जहां तक शब्द खोजने की बात है, तो शायद एक सुलझे हुये लेखक जितने शब्द नहीं, लेकिन अपनी बात को कहने लायक शब्द हैं, आप जब चाहें आज़मा लें.

और हां, शाकाहार को समुदायों से न जोड़ें, ये भी एक घटिया इस्तेमाल है पूर्वाग्रहों का.

और नमूना आपकी चिढ़ का. आपने तो शाकाहार को दंगो से भी जोड़ दिया. अच्छा दंगे भी शाकाहारी होते हैं? इस पर एक थीसिस लिख डालिये, और मांसाहारी दंगों, और शाकाहारी दंगों के बीच का फर्क खुलासा कर के समझाइए.

आप ने अच्छा मज़ाक बना दिया इस डिबेट का मैडम.

आर. अनुराधा said...

कुछ और विश्वसनीय वेबसाइटों के लिंक और सूचनाएं नीचे दे रही हूं। उम्मीद है, दिलचस्पी धैर्य पैदा करेगी और रास्ता दिखाएगी इन्हें देखने-परखने और खंगालने का।
# New England Journal of Medicine (NEJM) study on intake of animal fat and colon cancer :
CONCLUSIONS. These prospective data provide evidence for the hypothesis that a high intake of animal fat increases the risk of colon cancer, and they support existing recommendations to substitute fish and chicken for meats high in fat.
Link- http://content.nejm.org/cgi/content/abstract/323/24/1664 -

# Link on website of Australian Institute of Health and Welfare (AIHW), Govt of Australia on risk factors of cancer http://www.aihw.gov.au/bod/bod_risk_factors/fruitandveg/diet_and_cancer_avondale_college.ppt

# ACS (American Cancer Society) Guidelines on Nutrition and Physical Activity for Cancer Prevention(http://www.cancer.org/docroot/PED/content/PED_3_2X_Diet_and_Activity_Factors_That_Affect_Risks.asp?sitearea=PED):

"Eat a healthy diet, with an emphasis on plant sources.

Choose foods and beverages in amounts that help achieve and maintain a healthy weight.

* Pay attention to standard serving sizes (see table above), and read food labels to become more aware of the number of actual servings you eat.

* Eat smaller portions of high-calorie foods. Be aware that "low-fat" or "nonfat" does not mean "low-calorie" and that low-fat cakes, low-fat cookies, and other low-fat foods are often high in calories.

* Switch to vegetables, fruits, and other low-calorie foods and beverages to replace calorie-dense foods and beverages such as French fries, cheeseburgers, pizza, ice cream, doughnuts and other sweets, and regular sodas.

* When you eat away from home, choose food low in calories, fat, and sugar, and avoid large portion sizes.

Eat 5 or more servings of vegetables and fruits each day.

* Include vegetables and fruits at every meal and for snacks.
* Eat a variety of vegetables and fruits each day.
* Limit French fries, snack chips, and other fried vegetable products.
* Choose 100% juice if you drink vegetable or fruit juices.

Choose whole grains over processed (refined) grains and sugars.

* Choose whole grain rice, bread, pasta, and cereals.
* Limit intake of refined carbohydrates (starches), such as pastries, sweetened cereals, and other high-sugar foods.

Limit intake of processed meats and red meats.

* Choose fish, poultry, or beans instead of beef, pork, and lamb.
* When you eat meat, choose lean cuts and eat smaller portions.
* Prepare meat by baking, broiling, or poaching, rather than by frying or charbroiling."

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