Moderation, balance and variety still pave the time-tested road to healthy eating.
There was plenty of confusion recently when the World Health Organization's International Agency for Research on Cancer announced that it had placed processed meats in the same category as smoking for cancer risk. And red meats were just slightly behind the curve.
That's tough to swallow if you love bacon and bologna.
But as the smoke clears and nutrition experts weigh in, the best advice remains that which encourages balance and moderation.
That means a hot dog every day might be a problem. A better plan is to limit processed meats such as salami, hot dogs and bacon to two to three times per week.
The IARC identified 50 grams -- or 2 ounces -- of processed meats per day as the amount that increased colorectal risk by 18 percent.
This wasn't a new study, by the way, but a look at studies over the past few years.
"For an individual, the risk of developing colorectal cancer because of their consumption of processed meat remains small, but this risk increases with the amount of meat consumed," wrote Dr. Kurt Straif, head of the IARC Monographs Programme, in the WHO report.
The IARC working group reviewed more than 800 studies that investigated associations of more than a dozen types of cancer with the consumption of red meat and processed meat worldwide.
In reality, it's unrealistic to identify a single food as a cause for cancer. Diet, exercise and genetics all play a role. Perhaps just as important as limiting processed meats is increasing consumption of foods high in antioxidants, such as broccoli and cauliflower, berries and tea. What's most important is to eat a varied diet, full of fruits and vegetables, whole grains, lean meats and dairy.
Q and A
Q: Are the health benefits of drinking red grape juice similar to those I read about for red wine?
A: Possibly, according to Tufts University Health & Nutrition Letter. When consumed in moderation, red wine claims some of its heart health benefits from the vasodilatory (blood vessel widening) effects of alcohol. But in terms of antioxidant benefits, there's increasing evidence that drinking red wine and drinking red grape juice are quite similar. Both contain flavonoids and resveratrol, which are polyphenols or beneficial plant metabolites concentrated in the skin and seeds of red grapes. Studies have shown that resveratrol inhibits platelet aggregation, reduces blood pressure and prevents endothelial damage to the lining of blood vessels. However, a study published in the journal Circulation Research in 2012 found that alcohol interferes with the protective effect of polyphenols in red wine. Taking this into account, drinking red grape juice may be the better alternative for getting your dose of antioxidants. As with all fruit juice, though, be wary of the high sugar content. -- Tufts University Health & Nutrition Letter, November 2015.
RECIPE
Here's a recipe for Pork with Chunky Applesauce from Cooking Light magazine. It's low in fat, high in protein and low in calories.
PORK WITH CHUNKY APPLESAUCE
3/4-teaspoon salt, divided
1/2-teaspoon garlic powder
14-teaspoon paprika
14-teaspoon black pepper
1 pound pork tenderloin, trimmed and cut crosswise into 12 pieces
2 tablespoons canola oil, divided
1 Gala apple, cored and chopped
1 Granny Smith apple, cored and chopped
1/2-cup water
2 teaspoons brown sugar
1/2-teaspoon ground cinnamon
Fresh parsley leaves
Combine 1/2-teaspoon salt, garlic powder, paprika and pepper; sprinkle evenly over both sides of pork. Heat a large skillet over medium-high heat. Add 1-tablespoon oil to pan; swirl to coat. Add pork to pan; cook 2 minutes on each side or until desired degree of doneness. Remove from pan. Add remaining 1-tablespoon oil to pan (do not wipe pan clean). Swirl to coat. Add apples and 1/2 cup water; cover and cook 6 minutes or until apples are tender. Uncover. Stir in 1/4 teaspoon salt, sugar and cinnamon; cook 2 minutes or until apple is soft and most of liquid evaporates to become syrupy, stirring occasionally. Serve pork with apple mixture; top with parsley if desired. Serves 4 (serving size: 3 slices pork and 1/2 cup applesauce).
Per serving: 258 calories, 24 g protein, 16 g carbohydrate, 11.2 g fat, 74 mg cholesterol, 3 g fiber, 503 mg sodium.
Charlyn Fargo is a registered dietitian with Hy-Vee in Springfield, Ill, and a spokesperson for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD.
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