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" Pep up your favorite meals with these easy tweaks from nutritionists at the M.D. Anderson Cancer Center.   Cheese Omelets with Toast Make the cheese lowfat, limit it to 1 oz and go heavy on the vegetables. Saut\u00E9 chopped green peppers, onions, tomatoes and mushrooms in a little olive oil; set aside. Make 2-egg omelets; fold vegetable mixture inside. Toast whole-grain bread and top with fruit spread, or bake muffins using bran cereal and dried cherries.   Eating lots of fruits and vegetables has been associated with a lower risk of many types of cancer including colon, stomach, lung, esophageal and oral. Whole grains contain antioxidants like selenium that fight free radicals, which can damage cells and cause them to turn cancerous.    Pancakes  Think cr\u00EApes\u2014fill thin pancakes with blueberries and walnuts. Serve with a glass of reduced-fat milk.   Compounds in blueberries can inhibit colon cancer cell growth, and walnuts have vitamin E plus other antioxidants.Calcium may help protect against colon cancer.   Hamburgers Blend lean ground beef with veggies to reduce the amount of meat in each burger. Mix 1 lb lean beef with 1 cup finely chopped onions, garlic and mushrooms saut\u00E9ed in olive oil   Studies show that eating too much red meat may increase your risk of colon cancer. .   Hot Dogs  Know what else tastes great in a hot dog bun? Grilled fish. Try a fatty fish like salmon or tilapia. In a nonstick pan over high heat, quickly brown each side of 1/2-in.-thick pieces of fish until they flake easily with a fork. Drizzle with a lime juice\u2013yogurt blend, and top with shredded cabbage and chopped cilantro.   Fatty fish are excellent sources of omega-3 fatty acids, which may help strengthen immunity against cancer cells. Eating lots of processed meat (ham, bacon, hot dogs, sausages) increases your risk of colon and stomach cancer.   Salad Swap iceberg lettuce for romaine, spinach or any dark, leafy green, and add lots of brightly colored vegetables. Use no more than 1 Tbsp dressing. Sprinkle 1 tsp sunflower seeds on top for added nutrients.   Eating a variety of vegetables in one meal allows their vitamins, minerals and antioxidants to work together for the most powerful cancer-fighting effects.    Coleslaw  Cabbage is rich in antioxidants, but don&amp;#039;t drown them in mayo. Instead, mix 1 Tbsp honey-mustard dressing and 1/3 cup plain yogurt, then mix into cabbage. Add 1/2 cup each shredded broccoli and cauliflower.   Broccoli and cauliflower contain cancer-fighting compounds.    Mashed Potatoes Cook 6 potatoes in their skins, then mash with 6 cloves garlic (peeled and saut\u00E9ed in 1 tsp olive oil), 1/2 cup fat-free milk and 1 Tbsp grated sharp Cheddar. Stir in 2 Tbsp chopped chives.   A compound called allium (found in garlic and chives) may slow cancer cell growth.    Macaroni and Cheese Veg up this classic with spinach.   Serves 4 8 oz whole-wheat macaroni 3 cups 1% lowfat milk 2 Tbsp cornstarch 4 cups spinach leaves 2 oz 1/3-less-fat cream cheese (Neufch\u00E2tel), cut in small pieces, at room temperature 1/2 tsp each salt and freshly ground pepper 1 cup (4 oz) shredded reduced-fat extra-sharp Cheddar 1/4 cup grated Romano 1/2 cup whole-wheat bread crumbs   1. Cook macaroni as package directs. Heat 21/2 cups milk until hot. Add cornstarch to remaining cold milk; whisk to blend. Pour into hot milk and stir over medium heat until sauce simmers. Stir 1 minute as sauce thickens. Remove pot from heat. Add spinach, Neufch\u00E2tel, salt and pepper; whisk until sauce is smooth. 2. Heat oven to 375\u00B0F; grease a 2-qt baking dish. Toss 1/4 cup Cheddar, 2 Tbsp Romano and bread crumbs in a bowl. 3. Mix pasta, sauce, and remaining Cheddar and Romano until blended. Transfer to baking dish. Sprinkle with bread-crumb mixture. 4. Bake 20 to 25 minutes until top is browned.   Spinach has folate, vitamin C and other nutrients that may protect against many cancers.  "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.womansday.com/health-fitness/nutrition/advice/a3658/cancer-fighting-food-boosts-75598/>