World Cancer Research Fund Hong Kong (WCRF HK)Rm 601, On Hong Commercial Building, 145 Hennessy Road, Wanchai, Hong KongTel: 2529 5025 Fax: 2520 5202Email: info-hk@wcrf.org Website: www.wcrf-hk.org

World Cancer Research Fund Limited is the registered company name of World Cancer Research Fund Hong Kong (WCRF HK). Registration number: 596724

WCRF HK’s healthy eating and lifestyle information is aimed at the general population and is not intended to influence individuals who are following special diets (on medical advice) or have special dietary needs. The information contained within WCRF HK’s education publications relates to the prevention of cancer. WCRF HK is not engaged in giving medical advice. For advice in specific cases, the services of a doctor should be obtained.

Newsletter Copy ReviewWCRF International Executives, WCRF UK Education Department, WCRF HK Copy Review Team.

Editorial Review TeamDirector: Karen SadlerEditors: Patricia Chiu / Heidi LauCopyright © 2008 WCRF HK

>>>P4<<< WCRF HK Nutrition Newsletter Issue 20 / Winter 2008

Tell Your Friends and Colleagues Now!

If any of your friends or colleagues would like to receive a free copy of WCRF HK’s Nutrition Newsletter, please email our editor, Patricia Chiu, at p.chiu@wcrf.org

WCRF HK News Update

To ensure the general public are provided with the most up-to-date information on cancer prevention from their healthcare providers, WCRF HK holds a conference for health professionals every year so as to keep them updated with the latest scientific research on cancer prevention.

The 6th WCRF HK Health Professional Conference was held on 18th October 2008 when members of the Expert Panel of our Expert Report shared with delegates cancer prevention strategies throughout different stages of the life cycle.

2008 Health Professional Conference

New “Reducing Your Risk of Breast Cancer” Leaflet Available Now!This leaflet provides you with the most up-to-date advice on how you can help reduce your risk of the most common female cancer. To order your own free copy, please contact us on 2529 5025.

Launch of the Chinese Second Expert ReportIn order to ensure Mainland Chinese health professionals can benefit from the most up-to-date information on food, nutrition, physical activity and cancer prevention, WCRF HK launched the Chinese version of our Second Expert Report in Beijing on 20th October 2008. The Chinese version is the only full Report published in a language other than English. To order your copy please send an official request to p.chiu@wcrf.org

World Cancer Research Fund Hong Kong (WCRF HK) is excited to announce that the 4th Beat the Banana Run will be held on Sunday, 1 March 2009 along the Tsimshatsui Promenade.

In addition to the 3K fun run when runners take on the challenge to chase and beat our very own life-sized running banana, there will be a new 5K elite race for serious runners to compete for two winning places - the quickest male and female runner will represent WCRF HK and participate in WCRF UK’s Beat the Banana Run to be held in London in May 2009! The two winners will receive sponsored air tickets and accommodation for a 5-day (3 nights) trip to London, together with other fabulous prizes.

MIX, the principal sponsor of the 2009 Banana Run, will again provide light refreshments to all participants on the day. Prizes and trophies will also be awarded to the first three Banana male and female beaters respectively, as well as those who achieve a sponsored run and raise the most funds. All entrants will also receive a race t-shirt, a finisher’s medal and a goody bag full of surprises. Please stay tuned and visit www.wcrf-hk.org for more details.

Mark your diary now to come and enjoy a fun morning out with family, colleagues and friends!

The 4th Beat the Banana Run on Sunday, 1 March 2009

Date : Sunday 1 March 2009 Location : The Tsimshatsui Promenade, KowloonRun distance and format : a 3K Fun Run & a 5K Elite Race

>>>P3<<<WCRF HK Nutrition Newsletter Issue 20 / Winter 2008

Glutinous Dumplings for Family GatheringsGlutinous dumplings are a symbol of reunion; most families like to have glutinous dumplings during the Winter Solstice, Chinese New Year Eve and Lantern Festival gatherings. In most Canton areas, glutinous dumplings are mainly served as desserts. If you are getting bored with this dessert, why not try a savoury version for your family gathering this year? You can serve the dumplings as the starch of the dinner and enjoy your fruits as sweet.

Ingredients: (Serves 4)Soup baseTurnip (peeled, shredded) 900gDace fillet (minced) 160gDried shrimp (soaked) 40gDried shiitake mushroom (soaked, shredded) 8pcsSalt*, sesame oil, pepper to tasteGreen onion (shredded) for garnish

DumplingsGlutinous rice flour 2 cups Water Approx. 200ml

Method:1. Put the shredded turnip, dried shrimp and mushroom into water, and boil for about 1 hour to make soup base.2. Season minced dace with pepper. Pan-fry minced dace in a non-stick frying pan. Shred the cooked minced dace cake. Set aside.3. Add water to the glutinous rice flour. Mix well to make a smooth dough (the amount of water needed may vary with the humidity). 4. Divide dough to make small round dumplings.5. Put dumplings into boiling turnip soup base, cook for 5-10 minutes (when the dumplings are done, they will float to the top). 6. Add shredded dace cake. Add sesame oil and salt* to taste.7. Sprinkle green onion for garnish.

* Note: WCRF HK recommends limiting your salt intake to less than 6g per day. Our Expert Report concluded that salt and salt-preserved foods are probably a cause of stomach cancer.

WCRF HK’s Recommendations for Cancer Prevention1. Be as lean as possible without becoming underweight2. Be physically active for at least 30 minutes every day3. Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processed foods high in added sugar, or low in fibre, or high in fat)4. Eat more of a variety of vegetables, fruits, wholegrains, and pulses such as beans5. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day7. Limit consumption of salty foods and foods processed with salt (sodium)8. Don’t use supplements to protect against cancer

Special Population Recommendations9. It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods10. After treatment, cancer survivors should follow the Recommendations for Cancer Prevention

And, always remember – do not smoke or chew tobacco

>>>P2<<< WCRF HK Nutrition Newsletter Issue 20 / Winter 2008

Antioxidants in Foods:What Type of Foods Contribute to Our Dietary Antioxidant Intake?

Increased intake of antioxidants in the diet is suggested to promote healthy ageing and lower risk of many diseases, including cancer. This suggestion stems from the observation that important molecules within the body become oxidized by reactive oxygen species1 (ROS; often referred to as ‘free radicals), that these oxidative changes affect the form and function of cellular constituents, and that antioxidants oppose such changes.

ROS cannot be avoided, and the human body makes a variety of antioxidants to destroy or help lower the amount of ROS. These are effective, but a regular dietary supply of other types of antioxidants is also needed to help protect key biomolecules such as polyunsaturated fatty acids, DNA and protein.

Many dietary-derived antioxidants, including vitamin C, vitamin E, carotenoids and flavonoids, are found in plant-based foods and drinks. Those whose diet is rich in such foods have lower risk of many age-related diseases, including cancer. It is not yet clear which if any of the multitude of dietary antioxidants is responsible, but there is much interest in the nutrition and health fields in regard to the antioxidant content of foods and how this might be assessed and increased.

It is not possible to measure the individual concentration of each of the many antioxidants in food, and so the approach of measuring the ‘total’ antioxidant activity (or content, capacity, or power) has become widely accepted and practiced. Several methods of measuring ‘total antioxidant activity’, are available, but a very widely used and validated method is the Ferric Reducing/Antioxidant Power (FRAP) assay2.

Using this method, which was developed at HKPolyU and which is now widely used across the world, we and others have measured the total antioxidant content of many foods, herbs, spices, wines, teas and other foodstuffs. Some food items, especially green tea, red wine, berries, spinach, choy sum, oranges, kiwi fruit, and persimmon, have very high antioxidant content. Regular intake of several servings per day of fresh fruits and vegetables, particularly those of yellow, orange, green, red or purple colour, will provide high antioxidant intake. However, storage, cooking and processing effects on the antioxidant content of food have to be considered. We have found that cooking helps release antioxidants from vegetables, probably through softening the tough cell walls of plants. This means that more antioxidants are likely to be absorbed from cooked plant-based foods, as compared to raw vegetables. However, heat destroys antioxidants, and they are also lost into the cooking water when vegetables are cooked by boiling or microwaving in water. Also, the longer the cooking time, the greater the loss.

To enhance the antioxidant content of your diet, put a variety of colourful plant-based foods and drinks on your regular menu. For cooking, gentle steaming releases antioxidants without much loss. If vegetables (or fruits) are boiled or microwaved in water, use the cooking water for soups, teas, gravies or sauces, as it will also contain antioxidants.

Considering the antioxidant content of foods can help in dietary planning for health maintenance. Use food to help stay healthy.

Tips from WCRF HK’s DietitianIn order to get the best benefits from the antioxidants in your foods, you should:1. Choose a balanced diet with a wide variety of foods2. Eat at least 5 portions of a variety of vegetables and fruits every day (particularly those in red, orange, yellow, green and purple colours)3. Include foods that are rich in vitamin C, vitamin E, caroteniods and flavonoids (e.g. citrus fruits, berries, apples, grapes, orange-yellow vegetables and fruits, dark-green vegetables, nuts and tea)4. Use proper storage, cooking and processing techniques to prepare your foods to minimise the losses of antioxidants5. Avoid using supplements to protect against cancer

By Professor Iris Benzie, Chair Professor of Biomedical Science in the Department of Health Technology and Informatics of the Hong Kong Polytechnic University

Special thanks to Professor Benzie, one of our former grant holders, who was recently interviewed in a television programme to talk about antioxidants in foods. She has kindly accepted our invitation to share with our readers more on the topic in this special article.

1 Reactive oxygen species (ROS) – Also called free radicals, they are very active molecules that attack other molecules in the body such as fats, proteins and DNA.2 Ferric Reducing/Antioxidant Power (FRAP) Assay – A method that measures the overall power of all antioxidants presence in food.

Nutrition NewsletterWelcome note from

Winter is a festive season. With all the tempting treats, you may therefore find it especially hard to stick to a balanced diet and healthy lifestyle at this time of the year. In this winter issue of WCRF HK’s Nutrition Newsletter, we will provide you with some simple dietary tips to celebrate the festive season the healthy way. You will also find a special article on antioxidants in foods by Professor Iris Benzie of the Hong Kong Polytechnic University.

Along with having a healthy diet and maintaining a healthy weight, being physically active is an essential step for lowering your cancer risk. Why not join our 4th “Beat the Banana!” Run to keep you active and support WCRF HK’s health and education programmes? (See page 4 for details)

I hope you enjoy the articles in this issue of our Newsletter and wish you a Merry Christmas and a Fruitful New Year in 2009!The newsletter will meet you with a new look in Year 2009. Please stay tuned!

Winter is a festive season for people living in Hong Kong. It is a time for family gatherings. Many people find it extra difficult to stick to a healthy diet and lifestyle during such a tempting period.

As we all know, the traditional Chinese diet is mainly plant-based with small servings of meat. However, meat intake is greatly increased at this time of the year because it is regarded as a symbol of wealth and good nutrition. Most dishes served are made from pork and Chinese style preserved meat and sausages, which are also very high in fat, especially saturated fat.

In addition to increasing your risk of cardiovascular diseases, processed meat and red meat are also causes of colorectal cancer, according to the WCRF/AICR Second Expert Report (please visit www.dietandcancerreport.org). Haem, the iron-containing compound that gives red meat its colour, has been shown to damage the lining of the colon and can lead to the development of cancer. WCRF HK does not advise you to not eat meat altogether, but we do recommend you to eat no more than 500g or 12.5 taels (cooked weight) of red meat per week, and it is best to avoid processed meat if you can. Our Expert Report also found fish, poultry and pulses (or beans) to be good alternative protein sources.

Healthy tips for enjoying your foods in this festive season:1. Limit red meat intake and avoid processed meatYou can use less red meat and enjoy your dishes by using minced or sliced red meat instead of chunks, and avoid any processed meat to lower your salt intake and cancer risk.

2. Go for fish and low-fat poultryFish and low-fat poultry are appetising alternatives to red or processed meat. Apart from being a source of protein and good fats, fish is also regarded as a symbol of prosperity because its Chinese pronunciation is the same as that of surplus.

3. Try pulses or beansYou can also lower your red meat intake by adding pulses or beans in stews in place of some of the red meat. Dietary fibre found in beans is mainly soluble fibre, which helps control cholesterol and blood sugar levels, and manage your weight because it makes you feel fuller for longer.

4. Don’t forget your vegetables, fruits and grainsVegetables and fruits provide nutrients such as vitamins, minerals and phytochemicals. These antioxidative nutritents help protect cells in the body from damage that can lead to cancer (please refer to page 2 for further details on antioxidants). The carbohydrates found in grains provide energy that keeps you warm during winter.

5. Limit your alcohol intake Choosing not to drink alcohol may not be the easy option. However, WCRF HK does not recommend drinking alcohol for cancer prevention. However, our Expert Report recognises that modest amounts of alcohol may have a protective effect on coronary heart disease. If you drink alcohol, limit your consumption to two drinks a day for men and one drink a day for women. (please visit www.wcrf-hk.org for social drinking tips in our Eating Well for Cancer Prevention booklet).

>>>P1<<<" Stopping cancer before it starts"

Secrets to Staying Healthy in this Tempting Season

I S S U E 2 0 • W i n t e r 2 0 0 8

WCRF HK’s Recommendation for Cancer Prevention (5)*:Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meatsTo reduce your cancer risk, eat no more than 500g (cooked weight) per week of red meats, like beef, pork and lamb, and avoid processed meat such as ham, bacon, salami, hot dogs and some sausages.*To learn more about WCRF HK’s 10 Recommendations for Cancer Prevention, please see page 3