By Karen Collins  MS, RD, CDN

Q: How can I lose weight while preparing meals for a family that is not overweight?

A: Try the New American Plate program so you can fill up on all the vegetables you want.

The model from the American Institute for Cancer Research is a healthy way for everyone to eat, regardless of weight.  At least two-thirds of your meal revolves around vegetables, fruits, whole grains and beans; meat, fish and poultry are kept to more more than one-third of a meal.

People concerned about losing weight can maintain the healthy ratio of plant to animal foods but decrease their portion sizes.

Serve your family the recommended portions and then eat about one-quarter less of everything except those veggies. Your body should become accustomed to eating less food over time.

You might not need to snack but if you do, try eating fruit or a small handful of nuts. You might also try small portions of whole-grain cereal with fat-free milk.

For family members not concerned with weight, they can also enjoy the same snacks in substantial portions.

Q: Does the vegetable called "broccoli rabe" have all the nutrition of regular broccoli?

A: Although it's relatively uncommon in the United States, broccoli rabe - also called rapini - is very popular in Italy and China. Part of the cruciferous family that includes broccoli, cauliflower and Brussels sprouts, broccoli rabe has green leaves, thin, firm stems, and more leaves than conventional broccoli.

Like conventional broccoli, broccoli rabe is low in calories and an excellent source of vitamin C. Broccoli rabe has even more beta-carotene than the standard U.S. broccoli.

It provides plant compounds called isothiocyanates, which help in the process of detoxifying cancer-causing substances before they cause harm.

Because it has a much stronger flavor than its more familiar cousin, broccoli rabe is best added to pasta or potato dishes, or served lightly sauted in a little olive oil for a side dish. Enjoy using it to add variety and good nutrition to meals.

Q: Do different types of onions, and different members of the onion family, all have the same anti-cancer effects?

A: The allium family - onions, garlic, leeks and chives - all contain sulfur compounds, which lab studies show play a role in rendering cancer-causing substances harmless before they can lead to cancer.

There are quite a few sulfur compounds and the amounts and types vary among members of this food family. Studies suggest that at least some sulfur compounds can stimulate the self-destruction of cancer cells, so these foods are a valuable part of our arsenal for preventing cancer.

Some research shows that different types of onions have varying levels of antioxidant compounds called phenols.

Laboratory estimates of anti-cancer effects among the different onions also vary. In one study, milder sweet onions, such as Vidalia, Empire Sweet and even several white onions, ranked lower in phenols and anti-cancer effects than some sharper-flavored yellow onions.

As researchers learn more, we may make more effort to choose - or breed - onion varieties high in protective compounds. For now, simply incorporating all the members of the allium family into your diet is a smart move both for health and making food taste delicious.

Karen Collins is a nationally known registered dietitian and nutritionist whose work appears on websites, such as Nubella News and MSNBC.com, and in newspapers throughout the country. She is nutrition adviser to the American Institute for Cancer Research.

Source: American Institute for Cancer Research
Reference: Nutrition Wise

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