Nutrition and preventing prostate cancer

So far, research does not support definite nutritional guidelines for prostate cancer prevention. However, you can reasonably act on these suggestions:

• Eat sensibly. Eat moderate-sized portions and keep your calories under control.
• Choose balanced meals. Prostate cancer rates vary greatly from one country to another, with the highest rates appearing in countries where people tend to eat a lot of fat. A diet high in saturated fats (such as animal fats found in red meat) may pose the greatest risk.
• Eat a variety of fruits and vegetables. A diet high in fruits and vegetables has been linked to a lower risk of various kinds of cancer. Foods high in folate — a B vitamin found in spinach, asparagus and some beans — may be helpful. Also, eating vegetables with diindolylmethane — a nutrient found in cruciferous foods such as broccoli, kale and cabbage — might protect against prostate cancer. Studies show mixed results about whether lycopene — an antioxidant found in tomatoes — lowers prostate cancer risk.
• Choose healthy foods. Opt for whole-grain foods, such as brown rice, quinoa and whole-wheat bread. Limit sweets and salt.
• Drink alcohol in moderation. Generally, this means no more than two drinks a day for men. Studies show that regular heavy drinking increases the risk of aggressive prostate cancer.

Experts are still studying other foods to see whether they help prevent prostate cancer. While the verdict's still out, eating more of these foods probably won't hurt — and may help prevent cancer and other health problems:

• Eat foods rich in omega-3 fatty acids. While a diet high in most kinds of fat is linked to a higher risk of cancer and other health problems, there is an exception. Omega-3 fatty acids — a type of fat found in cold-water fish such as salmon, herring and mackerel — may reduce the risk of certain cancers. Study results are mixed, and some researchers say eating these fats has no effect on cancer. But these fats are still a healthy addition to your diet.
• Eat soy products and legumes. Soybeans and other legumes contain phytoestrogens, which are plant-based chemicals that behave like the hormone estrogen in the human body. These chemicals might help to prevent prostate cancer. In fact, one possible explanation for lower rates of prostate cancer in Asian men is that they eat more soy protein.
• Drink green tea. Green tea contains antioxidants such as polyphenols that may help prevent certain cancers and other health problems.
• Get enough vitamin D. Not many foods contain vitamin D, but fish liver oil, cheese and egg yolks contain some. Check with your doctor to see if you need a vitamin D supplement. Some studies suggest that vitamin D may help prevent prostate cancer.

Obesity and prostate cancer

Researchers have not established a direct link between obesity and incidence of prostate cancer. However, obesity might affect levels of hormones related to prostate cancer risk. It may also increase the risk of dying of prostate cancer.

Strategies for preventing obesity include:

• Following guidelines for a healthy diet
• Meeting with your doctor to develop a plan for physical activity
• Doing some form of aerobic exercise for 30 minutes or more daily

• Drugs to prevent prostate cancer

  Current research does not support the routine use of any drug to prevent prostate cancer, but several medications show potential benefits, including statins, aspirin and nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin, others). Researchers are also studying certain drugs that affect testosterone levels. While these medications may help prevent prostate cancer, they can also cause side effects and are not generally recommended for routine use in preventing prostate cancer.

  Selenium and vitamin E

  Some nutrition research had suggested that daily doses of the mineral selenium, vitamin E or both may have helped to prevent prostate cancer. But further study has shown these supplements have no effect on prostate cancer. In some cases, these supplements may cause side effects or lead to other health conditions.

  Before using any supplement, talk with your doctor. This is particularly important if you're taking other over-the-counter or prescription medications. Taking vitamins, herbal medicines or nutritional supplements can pose health risks, especially in high doses. Some may even increase the risk of prostate cancer.

  Prostate cancer risk: A common-sense perspective

  Prostate cancer is the second most common cause of cancer death in men, exceeded only by lung cancer. Even so, prostate cancer affects far more men than it eventually kills. According to the American Cancer Society, about 1 in 6 men in the United States will be diagnosed with prostate cancer during their lifetime. Yet only 1 in 35 men in the U.S. will die of the disease.

  Why does the number of prostate cancer cases exceed the number of deaths by such a large ratio? One answer is that prostate cancer generally progresses more slowly than many other types of cancer. Many men live with it for years. Many survive disease-free after treatment. And others refrain from treatment while closely monitoring the cancer's progression — an approach known as "watchful waiting."

  To keep your risks in perspective, stay in regular contact with your doctor about your prostate health. Ask about prevention strategies that make the most sense for you, given your current health and medical history.

  An annual prostate checkup can't reduce your risk of cancer, as perhaps a healthy diet and exercise can. But if prostate cancer does develop, a digital rectal exam (DRE) and a prostate-specific antigen (PSA) test may discover the problem in its earliest stage, when treatment can be most effective.

10-Steps to Prevent Breast Cancer

Ann Kulze, M.D. is the author of Dr. Ann's 10-Step Diet (Top Ten Wellness and Fitness, October 2004), a primary care physician, spokesperson for Ruby Tuesday's Restaurant and mother of four. Dr. Ann designed these ten steps to show you how YOU can prevent breast cancer in your life.

1. Maintain a healthy body weight (BMI less than 25) throughout your life. Weight gain in midlife, independent of BMI, has been shown to significantly increase breast cancer risk. Additionally, and elevated BMI has been conclusively shown to increase the risk of post-menopausal breast cancer.

2. Minimize or avoid alcohol. Alcohol use is the most well established dietary risk factor for breast cancer. The Harvard Nurses' Health study, along with several others, has shown consuming more than one alcoholic beverage a day can increase breast cancer risk by as much as 20-25 percent.

3. Consume as many fruits and vegetables as possible. Eat seven or more servings daily. The superstars for breast cancer protection include all cruciferous vegetables (broccoli, cabbage, brussels sprouts, cauliflower) ; dark leafy greens (collards, kale, spinach) ; carrots and tomatoes. The superstar fruits include citrus, berries and cherries. Note: it is best to eat cruciferous vegetables raw or lightly cooked, as some of the phytochemicals believed to offer protection against breast cancer are destroyed by heat.

4. Exercise regularly the rest of your life. Many studies have shown that regular exercise provides powerful protection against breast cancer. Aim for 30 minutes or more of moderate aerobic activity (brisk walking) five or more days a week. Consistency and duration, not intensity, are key!

5. Do your fats right! The type of fat in your diet can affect your breast cancer risk. Minimize consumption of omega-6 fats (sunflower, safflower, corn and cottonseed oils), saturated fats and trans fats. Maximize your intake of omega-3 fats, especially from oily fish (salmon, tuna, mackerel, sardines, lake trout and herring). Consume monounsaturated oils (canola, olive oil, nuts/seeds, avocados) as your primary fat source, as these foods have potential anticancer properties. Specifically, canola oil is a good source of omega-3 fats; extra virgin olive oil is a potent source of antioxidant polyphenols, including squalene; and nuts and seeds provide you with the cancer protective mineral, selenium.

6. Do your carbs right! Minimize consumption of the high glycemic index, "Great White Hazards" - white flour, white rice, white potatoes, sugar and products containing them. These foods trigger hormonal changes that promote cellular growth in breast tissue. Replace these "wrong" carbs with whole grains and beans/legumes. Beans/legumes because of their high fiber and lignan content are especially special.

7. Consume whole food soy products regularly, such as tofu, tempeh, edamame, roasted soy nuts, soy milk and miso. Only consume organic, non-GMO (genetically modified) soy. Epidemiologic studies have shown a positive association between soy consumption and reduced breast cancer risk.

8. Minimize exposure to pharmacologic estrogens and xeno-estrogens. Do not take prescription estrogens unless medically indicated. Lifetime exposure to estrogen plays a fundamental role in the development of breast cancer. Also avoid estrogen-like compounds found in environmental pollutants, such as pesticides and industrial chemicals. Buy organic produce if you can afford it; otherwise, thoroughly wash all non-organic produce. Minimize exposure to residual hormones found in non-organic dairy products, meat and poultry.

9. Take your supplements daily. A multivitamin, 500-1,000 mg of vitamin C in divided doses, 200-400 IUs of vitamin E as mixed tocopherols, and pharmaceutical grade fish oil. Also take 200 mcg of the mineral selenium or eat one to two Brazil nuts as an alternative. If you have a chronic medical condition or take prescription drugs, consult your physician first.

10. Maintain a positive mental outlook. Engage in self-nurturing behaviors regularly. Develop rich, warm and mutually beneficial relationships with family and friends. Get adequate sleep (7-8 hours per night). The mind-body associations with breast cancer are significant.

Cancer Fighting Foods/Spices

he National Cancer Institute estimates that roughly one-third of all cancer deaths may be diet related. What you eat can hurt you, but it can also help you. Many of the common foods found in grocery stores or organic markets contain cancer-fighting properties, from the antioxidants that neutralize the damage caused by free radicals to the powerful phytochemicals that scientists are just beginning to explore. There isn't a single element in a particular food that does all the work: The best thing to do is eat a variety of foods.

The following foods have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size.

Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage.

Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin - believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in laboratory animals. However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane - as much as 20 times higher than the levels found in mature heads of broccoli.

Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. Some research indicated beta carotene may actually cause cancer, but this has not proven that eating carrots, unless in very large quantities - 2 to 3 kilos a day, can cause cancer. In fact, a substance called falcarinol that is found in carrots has been found to reduce the risk of cancer, according to researchers at Danish Institute of Agricultural Sciences (DIAS). Kirsten Brandt, head of the research department, explained that isolated cancer cells grow more slowly when exposed to falcarinol. This substance is a polyacethylen, however, so it is important not to cook the carrots.

Chili peppers and jalapenos contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer.

Cruciferous vegetables - broccoli, cauliflower, kale, Brussels sprouts, and cabbage contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers.

Figs apparently have a derivative of benzaldehyde. It has been reported that investigators at the Institute of Physical and Chemical Research in Tokyo say benzaldehyde is highly effective at shrinking tumors, though I haven't seen this report. In addition, the U.S. Department of Agriculture says figs, which contain vitamins A and C, and calcium, magnesium and potassium, may curtail appetite and improve weight-loss efforts. Fig juice is also a potent bacteria killer in test-tube studies.

Flax contains lignans, which may have an antioxidant effect and block or suppress cancerous changes. Flax is also high in omega-3 fatty acids, which are thought to protect against colon cancer and heart disease. See Budwig diet for a specialized diet using flax seed oil and cottage cheese. For studies about flax seed and flax oil, go to our Important News or Archives Page.

Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach and colon cancer. Dr. Lenore Arab, professor of epidemiology and nutrition at the UNC-CH (University of North Carolina at Chapel Hill) schools of public health and medicine and colleagues analyzed a number of studies and reported their findings in the October 2000 issue of the American Journal of Clinical Nutrition. According to the report, people who consume raw or cooked garlic regularly face about half the risk of stomach cancer and two-thirds the risk of colorectal cancer as people who eat little or none. Their studies didn't show garlic supplements had the same effect. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobacter pylori, found in the stomach and known to promote cancer there.

Grapefruits, like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contains vitamin C, beta-carotene, and folic acid.

Grapes, red contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells - this appears to help slow the growth of tumors.

Studies show that consumption of green and yellow leafy vegetables has been associated with lower levels of stomach cancer.

Kale has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.

Licorice root has a chemical, glycyrrhizin, that blocks a component of testosterone and therefore may help prevent the growth of prostate cancer. However, excessive amounts can lead to elevated blood pressure.

Mushrooms - There are a number of mushrooms that appear to help the body fight cancer and build the immune system - Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. These mushrooms contain polysaccharides, especially Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body.

Extracts from mushrooms have been successfully tested in recent years in Japan as an adjunct to chemotherapy. PSK is made from the Coriolus Versicolor. Maitake mushroom extract is PCM4.

Nuts contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer. (Note: Many people are allergic to the proteins in nuts, so if you have any symptoms such as itchy mouth, tight throat, wheezing, etc. after eating nuts, stop. Consider taking a selenium supplement instead or work with someone on how to eliminate this allergy.)

Oranges and lemons contain Iimonene which stimulates cancer-killing immune cells (lymphocytes, e.g.) that may also break down cancer-causing substances.

Papayas have vitamin C that works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Papaya contains folacin (also known as folic acid), which has been shown to minimize cervical dysplasia and certain cancers.

Raspberries contain many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer. According to a recent research study reported by Cancer Research 2001;61:6112-6119, rats fed diets of 5% to 10% black raspberries saw the number of esophageal tumors decrease by 43% to 62%. A diet containing 5% black raspberries was more effective than a diet containing 10% black raspberries. Research reported in the journal Nutrition and Cancer in May 2002 shows black raspberries may also thwart colon cancer. Black raspberries are rich in antioxidants, thought to have even more cancer-preventing properties than blueberries and strawberries.

Red wine, even without alcohol, has polyphenols that may protect against various types of cancer. Polyphenols are potent antioxidants, compounds that help neutralize disease-causing free radicals. Also, researchers at the University of North Carolina's medical school in Chapel Hill found the compound resveratrol, which is found in grape skins. It appears that resveratrol inhibits cell proliferation and can help prevent cancer. However, the findings didn't extend to heavy imbibers, so it should be used in moderation. In addition, alcohol can be toxic to the liver and to the nervous system, and many wines have sulfites, which may be harmful to your health. Note: some research indicates that alcohol is considered a class "A" carcinogen which can actually cause cancer - see http://www.jrussellshealth.com/alccanc.html. You should probably switch to non-alcoholic wines.

Rosemary may help increase the activity of detoxification enzymes. An extract of rosemary, termed carnosol, has inhibited the development of both breast and skin tumors in animals. We haven't found any studies done on humans. Rosemary can be used as a seasoning. It can also be consumed as a tea: Use 1 tsp. dried leaves per cup of hot water; steep for 15 minutes.

Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones - important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.

Soy products like tofu contain several types of phytoestrogens — weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes. There are a number of isoflavones in soy products, but research has shown that genistein is the most potent inhibitor of the growth and spread of cancerous cells. It appears to lower breast-cancer risk by inhibiting the growth of epithelial cells and new blood vessels that tumors require to flourish and is being scrutinized as a potential anti-cancer drug. However, there are some precautions to consider when adding soy to your diet. Eating up to 4 or 5 ounces of tofu or other soy a day is probably ok, but research is being done to see if loading up on soy could cause hormone imbalances that stimulate cancer growth. As a precaution, women who have breast cancer or are at high risk should talk to their doctors before taking pure isoflavone powder and pills, extracted from soy.

Sweet potatoes contain many anticancer properties, including beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane.

Teas: Green Tea and Black tea contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing. Green tea is best, followed by our more common black tea (herbal teas do not show this benefit). According to a report in the July 2001 issue of the Journal of Cellular Biochemistry, these polyphenols that are abundant in green tea, red wine and olive oil, may protect against various types of cancer. Dry green tea leaves, which are about 40% polyphenols by weight, may also reduce the risk of cancer of the stomach, lung, colon, rectum, liver and pancreas, study findings have suggested.

Tapioca is derived from the cassava plant. It is one of the many plants that manufactures cyanide by producing a chemical called linamarine which releases hydrogen cyanide when it is broken down by the linamarase enzyme. Spanish researches have been studying the cassava and attempting to clone the genes from the plant which are responsible for producing the hydrogen cyanide and then transfer it to a retrovirus. However, funding for the project has run out. http://news.bbc.co.uk/hi/english/health/newsid_317000/317467.stm for more information on this. For a list of other foods that contain B17, go to our laetrile page.

Tomatoes contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer. It appears that the hotter the weather, the more lycopene tomatoes produce. They also have vitamin C, an antioxidant which can prevent cellular damage that leads to cancer. Watermelons, carrots, and red peppers also contain these substances, but in lesser quantities. It is concentrated by cooking tomatoes. Scientists in Israel have shown that lycopene can kill mouth cancer cells. An increased intake of lycopene has already been linked to a reduced risk of breast, prostate, pancreas and colorectal cancer. (Note: Recent studies indicate that for proper absorption, the body also needs some oil along with lycopene.)

Tumeric (curcuma longa), a member of the ginger family, is believed to have medicinal properties because it inhibits production of the inflammation-related enzyme cyclo-oxygenase 2 (COX-2), levels of which are abnormally high in certain inflammatory diseases and cancers, especially bowel and colon cancer. In fact, a pharmaceutical company Phytopharm in the UK hopes to introduce a natural product, P54, that contains certain volatile oils, which greatly increase the potency of the turmeric spice.

Turnips are said to contain glucose molaes which is a cancer fighting compound. I haven't confirmed this.

Consumption of fruits and vegetables has been associated with decreased risk of cancers of the colon and rectum.

Nutrition During Pregnancy

There is a need for proper nutrition during
pregnancy, as the mother's nutritional status will affect the
development of the baby. It is during the time of pregnancy, when
various changes take place in the expectant mother's body, which are not
just anatomical, but also physiological in nature. It is a very crucial
time and it becomes all the more necessary for the mother to take care
of herself and there arises a need for consuming healthy pregnancy
nutrition. Read further to explore information about nutrition during
pregnancy…
Some of the changes that take place in the expectant mother and
demand the need to make nutritional adjustments are:

Fat And Energy:it is during the time of pregnancy, when
fat deposits take place in the mother's body and it is this fats
storage that is later utilized by the body, during lactation, for
the formation of milk. Owing to this fact, the calorie requirement
generally increases by 300 calories. But it also depends from person
to person. An underweight mother needs to consume more calories than
an overweight mother. Well, it is preferable to consult your doctor,
as far as your calorie intake is concerned.
Protein:
protein is the most vital nutrient required by
the body. It happens during the early and mid pregnancy stages, that
protein starts getting stored in the body. And it is during the
later stages of pregnancy, when the foetus is rapidly developing,
that the body utilizes its protein reserves.
Minerals:
as far as the minerals are concerned, it is the
calcium and phosphorus that occupy a supreme position. Calcium is
vital for healthy bone and teeth formation and it is during
pregnancy that the calcium needs are especially high for the healthy
bone formation of the foetus.
Iron:
during pregnancy, the need for iron intake
increases, as this mineral is essential for the body's development.
Vitamin A: vitamin A is essential for carrying out
several bodily functions. It helps in improving vision and
maintaining the nervous equilibrium. Well, as far as the intake of
vitamin A is concerned, there is a need to ensure that you've had
your recommended daily vitamin intake.
faceFoods
to Avoid During Pregnancy
Eating a well balanced diet is necessary to maintain good health. It
becomes even more important for a pregnant woman. This is because of the
fact that the choice of food during pregnancy affects the health of the
expectant mother as well as development of the fetus.Nutrition During
Lactation
The nutrition needs of a nursing mother are much more, because the kind
of nutrition she consumes, will determine the quantity and quality of
milk that will directly affect the health of her baby.

Special Diets

Mediterranean and Eskimo Diet

People living on the Greek island of Crete have very low rates of heart disease even though their diet is high in fat. Most of their dietary fat comes from olive oil, a monounsaturated fat that tends to lower levels of "bad" LDL-cholesterol and maintain levels of "good" HDL-cholesterol. The Inuit, or Eskimo, people of Alaska and Greenland also are relatively free of heart disease despite a high-fat, high-cholesterol diet. The staple food in their diet is fish rich in omega-3 polyunsaturated fatty acids. Some research has shown that omega-3 fatty acids, found in fish such as salmon and mackerel as well as in soybean and canola oil, lower both LDL-cholesterol and triglyceride levels in the blood. Some nutrition experts recommend eating fish once or twice a week to reduce heart disease risk. However, dietary supplements containing concentrated fish oil are not recommended because there is insufficient evidence that they are beneficial and little is known about their long-term effects. Omega-6 polyunsaturated fatty acids have also been found in some studies to reduce both LDL- and HDL-cholesterol levels in the blood. Linoleic acid, an essential nutrient (one that the body cannot make for itself) and a component of corn, soybean and safflower oil, is an omega-6 fatty acid. At one time, many nutrition experts recommended increasing consumption of monounsaturated and polyunsaturated fats because of their cholesterol-lowering effects. Now, however, the advice is simply to reduce dietary intake of all types of fat. (Infants and young children, however, should not restrict dietary fat.)

Foods with The Highest And The Least Nutrition Content

The Center for Science in the Public Interest (Ralph Nader Group) has developed a rating scale to help people make more informed choices about the foods they eat. It is an open-ended scale that is based on a comparison of the beneficial components of a food to its harmful components. The higher the rating, the more nutritious the food.

In the snack food category, carrots have the highest nutritional rating, 48, because their high vitamin A and fiber content far outweigh, any detrimental components. Following carrots are green peppers, 44 (vitamin C and fiber); apples, 23 (fiber, iron, pectin); unbuttered, unsalted popcorn, 19 (fiber, eating satisfaction); celery, 17 (fiber, trace minerals); and potato chips, 15.

On the low end of the snack food scale are Twinkies, -34 (fat, sugar); jelly-beans, -38 (sugar, no nutrients); and Hershey's milk chocolate without nuts, -42 (sugar, cocoa, caffeine).

Desserts: Cantaloupe, 60, is rated highest, followed by strawberries, 34. Vanilla ice milk, 7, is rated higher than vanilla low-fat frozen yogurt, 3, which ranks much higher than vanilla ice cream, -22. And, then there's: Sara Lee chocolate cake, -26 and chocolate éclairs, -30.

Dannon Fruit Yogurt contains the equivalent of six teaspoons of sugar in each cup. Croissants are extremely high in fat. 59% of the 200 calories in Pepperidge Farm and Sara Lee's all-butter croissants come from fat. Compare this to the 5%-10% fat in breads, muffins and bagels.

Quiche is equally bad. More than half the calories in the crust come from fat. The basic filling of cheese, eggs, cream and bacon contains 25-27 grams of fat per serving... the equivalent of 7 teaspoons of lard. Wow!

Gourmet TV dinners are junkier than others. All of them are too high in salt. The difference lies in their fat content. Lean Cuisine and Weight Watchers dinners have a lower percentage of fat than the others, but Le Menu and Armour Dinner Classics contain as much fat as the old-line Banquet or Morton dinners.

Snacks: Granola bars, which used to be more nutritious than chocolate bars, are getting more and more junky as the manufacturers begin adding more candy ingredients. Per ounce, Nature Valley Granola clusters contain 3.3 teaspoons of added sugar, the same amount that's in a Snicker's bar, and more than in Nestle's Crunch, Hershey's milk chocolate with almonds or Mr. Goodbar, which contain only 2.7 teaspoons added sugar. Quaker Honey & Oats Granola Bar is the best of the lot, with only 1.5 teaspoons of added sugar... less than half the sugar of a Nature Valley bar.

Low-calorie crackers: Wheatsworth Wheat thins make you think they're full of whole-wheat flour ... but they contain 10 times more white flour than wheat, and 42% of their calories come from fat. Similarly, Keebler's Harvest Wheat Crackers are labeled "a blend of hearty wheat," but that's not the same as whole wheat. White flour and fat provide 51% of the calories in these crackers.

What Is Orthomolecular Medicine?

Orthomolecular medicine is the field of medicine that uses high-dose vitamins to treat chronic diseases. It promotes improving health and treating disease by using the optimum concentration of substances normally present in the body. Increasing the intake of such nutrients to levels well above those usually associated with preventing overt deficiency disease may have health benefits for some people. There is at least preliminary evidence that orthomolecular remedies may be effective in treating AIDS; brochial asthma; cancer; cardiovascular disease, heart attacks, and stroke; lymphedema; and mental and neurological disorders.