我行我素
清清白白做人，平平淡淡生活。
在现今社会，癌症已经成为一个常发病，多见病。对于不幸成为癌症患者的病人来说，治病和治疗以后作为一个幸存者怎么面对不可预测的将来，怎么重新安排生活，避免癌症复发，转移是个非常现实的问题。
人们问得最多的是吃什么和怎么吃。坊间流传的说法有许多。有说吃素，有说多吃胡萝卜，更有甚者说要避免吃碳水化合物，饿死癌细胞。
为此，我查阅了美国一流的癌症治疗中心-------休斯顿的MD Anderson研究中心。找到一篇有关癌症幸存者的营养指导文章。把它翻译成中文，供大家参考。这是专家的观点，应该会对癌症幸存者有所帮助。同样对健康人群来说也有一定的启发。
大多数癌症患者都对于治疗感到高兴，并且准备回到正常生活状态。但是在兴奋的同时，往往会对未来抱有一丝恐惧和忧虑。
事实是，完成癌症治疗对患者而言并不一定意味着治疗已经“完成”。展望未来，患者必须适应新常态并致力于更健康的生活方式，以增强力量和能量，并降低其复发风险。我们为患者设计的从癌症治疗走向癌症幸存者的健康道路，重点是强调适当营养的重要性。
新的证据表明，在癌症诊断后避免体重增加可以降低复发风险，还可以预防其他一些慢性疾病。人们的目标应该是达到和/或维持体重指数（BMI）在19到25之间。通过适度运动和健康饮食，这对大多数人来说做到这些并不难。这是癌症幸存者需要为其长期健康所做出的承诺。
癌症幸存者的健康饮食指南
遵循这些指导原则，确保您作为一个癌症幸存者得到的最佳饮食。
多吃水果和蔬菜。每天至少食用五份水果和蔬菜，以获取身体所需的维生素，矿物质，抗氧化剂和其他营养素，以抵御炎症和疾病，其中包括癌症。研究表明，多吃蔬菜和水果的人患某些类型癌症的风险较低。
限制红肉。将红肉限制在每周三份或以下。选择瘦肉，如鸡肉，火鸡和鱼肉。并且，一定要避免烧焦的肉和加工过的肉。许多研究将红肉与结直肠癌风险增加联系起来。
选择不饱和脂肪。用不饱和脂肪代替饱和脂肪和反式脂肪。用橄榄油做菜，用牛油果或坚果做小吃。请记住，不饱和脂肪的热量可能很高，因此将每日总脂肪摄入量限制在总能量摄入量的30％以内。
大豆。食用天然豆制品，如豆腐或大豆粉，作为低饱和脂肪和高水果和蔬菜均衡饮食的一部分。但是，需要限制在每天只吃一份大豆。
限制酒精。限制酒精摄入量每天少于一份或根本不摄入。越来越多的研究将许多类型的癌症与过多的酒精消费联系起来。
癌症治疗后与营养师会面
我建议我的患者在完成癌症治疗并过渡到生存期后，花时间与营养师会面，并制定一份最适合他们的膳食计划。如果您是MD安德森医院的患者，请让您的医生或护士将您转介给我们的营养师进行咨询。健康之路真正是一次旅程，它包括许多旨在预防复发的生活方式改变。但是，从改变你对食物的了解并决定做出更好的选择开始，你可能会发现更容易做出其他有利于健康的改变。
作者：MATTHEW BALLO，M.D。
MD Anderson
原文如下：
A healthier diet for cancer survivors
BY MATTHEW BALLO, M.D.
Most cancer patients are elated to complete their treatment and ready to get back to their normal routines. But along with the excitement, there is often some fear and apprehension about the future.
The fact is, completing cancer treatment doesn't necessarily mean a patient is "done." Going forward, it's imperative that patients adapt to a new normal and commit to a healthier lifestyle to build strength and energy, and to reduce their risk of recurrence. In our Road to Wellness program, which is designed to support patients as they transition from cancer treatment to cancer survivorship, we put a heavy emphasis on the importance of proper nutrition.
Emerging evidence shows that avoiding weight gain after a cancer diagnosis can reduce the risk of recurrence, as well as prevent a number of other chronic diseases. Your goal should be to achieve and/or maintain a Body Mass Index (BMI) of between 19 and 25. With moderate exercise and a healthy diet, that's not difficult for most people to achieve. It's a commitment cancer survivors need to make in the best interest of their long-term health.
Healthy diet guidelines for cancer survivors
Follow these guidelines to ensure you're eating the best diet for a cancer survivor.
Fill up on fruits and vegetables. Consume at least five servings of fruits and vegetables daily to get the vitamins, minerals, antioxidants and other nutrients your body needs to fight off inflammation and diseases, including cancer. Studies suggest that people who eat more vegetables and fruits may have a lower risk for some types of cancer.
Limit red meat. Limit red meat to three or fewer servings per week. Opt for lean meats, like chicken, turkey and fish instead. And, be sure to avoid charred meat and processed meat. Many studies have linked red meat to an increased risk of colorectal cancer.
Opt for unsaturated fats. Replace saturated and trans fats with unsaturated fats. Cook in olive oil and snack on avocados and nuts. Keep in mind that unsaturated fats can be high in calories, so limit your daily total fat intake to less than 30 percent of your total energy intake.
Soy. Consume naturally occurring soy products such as tofu or soy flour as part of a balanced diet low in saturated fats and high in fruits and vegetables. However, limit yourself to one serving of soy per day.
Limit alcohol. Limit alcohol intake to less than one serving per day or none at all. Increasingly, studies are linking many types of cancer to too much alcohol consumption.
Meet with a dietitian after cancer treatment
I recommend that my patients, after completing their cancer treatment and transitioning to survivorship, take time to meet with a dietician and map put a meal plan that's best for them. If you're a patient here at MD Anderson, ask your doctor or nurse to refer you to one of our nutritionists for a consultation. The road to wellness is truly a journey that includes many other lifestyle changes aimed at preventing recurrence. But by starting with changing how you look at food and deciding to make better choices, you'll likely find it easier to make other healthy changes.
好问题。我个人的感觉是：
Serving 的量都会因为不同的对象而不同。
有些食品，尤其是小吃会在营养标签上注上是多少，譬如土豆片是多少片。
对于液体则大约是一个马克杯，蔬菜则是和个人的拳头大小相符。
谢谢来访！我把重复的那一段删掉了。
谢谢来访！