This post is continus from the previous post - Check Your Diet with Dietary Record (Part 01).
You has every things that write at the diet checking form, you might need to get a detailed nutrient analysis of your diet. Just be sure to fill in quantities carefully and use a food scale.

Why you need a detailed nutrient analysis?
Well, This is to ease a dietitian to analyze the record for you, or you may can simply use some nutrient analysis Web site, i strongly recommended:

1) www.nat.uiuc.edu/mainnat.html
2) www.dietsite.com.

You might need to take note that althought the nutrient analyses on these sites are accurate, but their nutrition guidelines are not necessarily optimal.

Here is a better set of goals:
For an adult,

(1) They need consuming 2,000 calories per day, but they need to works out to about
10–15 percent of calories.
(2) Good fat intake goal is about 25–35 grams each day.
(3) Cholesterol intake should be zero.
(4) Protein intake should be roughly 50 grams per day.

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If you has read my previous post, you might already know how to build a healthy meal planning.

Now, you need a diet-tracking tool which may help you for your meal planning program.
As you can see in below pictures, this is the same diet-tracking tool researchers use
in clinical studies. It not only lets you see exactly what you’re eating now,
it also helps you see how to improve your diet over time.

For example, you’re getting a little too much fat or too little fiber, you’ll spot it right away and can fix the problem.

To do your record, you simply take a sheet of paper, and note down everything you eat or drink (except water) for three days, including two weekdays and one weekend day (most of us eat a bit differently on weekends, compared to weekdays).

Using the Diet Record form as below pictures (photocopy it as many times as you need to), jot down each food, condiment, or beverage on a separate line.

For example, if you had a salad made of lettuce, tomatoes, chickpeas,and dressing, use four lines, one for each ingredient. Or if you had a peanut butter and jelly sandwich, along with a cola, use four lines so you can separate out each part of the meal—bread, peanut butter, jelly, and the drink.

Write down everything you eat, including snacks and condiments. The only item to omit is water. Record the amount of each food as accurately as you can. You can either weigh each item using a food scale or measure or estimate its volume (e.g., one cup of orange juice, or perhaps a small, medium, or large apple).

Record your foods as you go so you don’t forget. If it is more convenient, you can keep notes in a small notebook and transfer them to the Diet Record form later.

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Many people try to trim fat from their diets by switching from beef to chicken.
Unfortunately, chicken has nearly as much fat as beef. As you’ll see in the table below, the leanest beef is 28 percent fat (as a percentage of calories).

The leanest chicken—skinless breast meat, prepared without added fat—is not much better, at about 23 percent. Fish vary, with some lower than chicken and some higher, but the truly low-fat foods are in a class by themselves: Beans, vegetables, fruits, and whole grains are virtually all very low in fat and, as we’ll see in later sections, high in vitamins, minerals, and healthy fiber.

If you or your loved ones are trying to eliminate fat from your diet, switching from
beef to chicken does not bring you very far. On the other hand, building your menu from whole grains, beans, vegetables, and fruits is a powerful way to trim the fat.

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As i mentioned at the early of this blog, many foods that help prevent cancer in the first place also seem to help us beat the disease when it has struck.

For example, diets that are very low in fat tend to reduce the amount of estrogens (female sex hormones)circulating in the bloodstream. That turns out to be a good thing, because taming estrogens seems to reduce the likelihood that cancer cells will multiply or spread.

It is not just low-fat foods that help in this way. Fiber-rich foods can reduce estrogens too, and also reduce the amount of testosterone in the blood, which is of key importance in prostate cancer.

Many parts of the diet can help us stay healthy or regain health when we’re dealing with illness. Foods like Vegetables, fruits, beans, soy products, and many other foods have been under study for some time. While i do not have all the answers, but i have more than enough information to get started with healthier ways of eating. :)

Let me to encourage you not to simply dabble with diet changes. If you or a loved one have been diagnosed with a major illness, it’s time to take full advantage of what diet can do for you.

The fact is that trimming a little fat here and adding a piece of fruit there does very little. That has been proven true in studies using diet to control cholesterol, diabetes, hypertension,
osteoporosis, weight problems, and many other conditions.

Healthy eating can not only bring you better health; it can also lead to new and interesting tastes, exotic restaurants, and some of the most remarkable aisles in the grocery store. Don’t worry. That’s what experimenting is all about. :)

But as you get to know what works for you, you’ll discover a new world of healthy, powerful foods and delicious tastes, not to mention an entirely new way of thinking about food and health. :)

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For your information, researchers from around the globe have been investigating on how food choices for many years which can be used to prevent cancer and, when cancer has been diagnosed, how these choices can improve survival.

From their study, some certain diet patterns seem to have a major effect, helping people diagnosed with cancer to live longer, healthier lives. They also found other diet choices which are risky propositions, increasing the toll cancer takes.

This blog translate scientific findings into simple, practical steps you can use in your own kitchen, at the grocery store, at restaurants—anywhere you’re thinking about what to eat. :)

I will post all those tips & information that i have found in internet & books everyday that i could and divide into few categories include scientific information, case study,meal planning tips, suggested tips that you can take at home, recommend food recipes and many more.

Before i start everything, i need to clarify about cancer, The fact is, some people do their very best to follow healthy lifestyles and still develop cancer. I have known people who smoke, drink heavily, and eat with absolute abandon and yet manage to live to a ripe old age (85 yr olds !!!) .

Therefore, we cannot predict with certainty who will be affected by it and who will not. But researchers have proofed that people whom are healthy eating follower tend to be live more longer that other who are not follower.

Research into food’s role in cancer survival grew from studies looking at the causes of the illness. As researchers compared the diets of people who developed cancer and those of people who remained healthy, finding many factors that do indeed influence cancer risk, they also had an opportunity to look forward, seeing how various eating patterns affect survival. It turns out that many foods that help prevent cancer in the first place also seem to help us beat the disease when it has struck.

Among the most important themes to emerge from research has been the fact that foods influence hormones that fuel cancer growth. For example, diets that are very low in fat tend to reduce the amount of estrogens (female sex hormones) circulating in the bloodstream. That turns out to be a good thing, because taming estrogens seems to reduce the likelihood that cancer cells will multiply or spread. It is not just low-fat foods that help in this way. Fiber-rich
foods reduce estrogens, too, and also reduce the amount of testosterone in
the blood, which is of key importance in prostate cancer.

Read More......