Page 33 - Essentials For Eating Again

The best animal protein choices are fish and poultry. If you're partial to red
meat, like beef, pork, or lamb, stick with the leanest cuts, pick out moderate

portion sizes, and make it only an occasional component of your diet, for
several reasons:

A major report on cancer prevention advocates consuming less than 18
ounces a week of red meat and averting processed meats (like hot dogs,

bacon, or ham) to lower the risk of colon cancer.

There's likewise substantial evidence that substituting red meat with fish,

poultry, beans, or nuts, may help prevent heart disease, and that lowering
red meat may lower the risk of diabetes.

Processed meats, particularly, have been most strongly linked with
cardiovascular disease and diabetes, at least in part due to their high added

sodium.

You and your bones will benefit from consuming plenty of calcium-rich
foods, limiting foods that exhaust your body’s calcium stores, and getting

your daily dose of magnesium and vitamins D and K—nutrients that help
calcium accomplish its job.

Suggested calcium levels are 1000 mg per day, 1200 mg if you're over fifty
years old. Take a vitamin D and calcium supplement if you don’t get

adequate nutrients from your diet.

Great sources of calcium include:

• Dairy: Dairy products are plentiful in calcium in a form that's easily

digested and absorbed by the body. Sources include milk, yogurt, and
cheese.

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