Dear Stan,
I have read on-line with interest your ‘One in Four Community Campaign’ to raise awareness of cancer.

Here at the Penny Brohn Cancer Care in the UK we give guidance on healthy eating as it is a big part of our ‘Bristol Approach’ – providing complementary care to people with cancer and their loved ones.
Here are some tips for readers
• Use organic foods whenever they’re available and when your budget allows in order to limit exposure to potentially harmful pesticides and hormones. If you are unable to purchase organic products, always wash fruit and vegetables thoroughly to get rid of harmful pesticides.
• Fresh vegetables and fruit – choose those that are in season. You should aim to have eight to 10 portions per day with at least five portions of vegetables and three of fruit. Eat some of these raw and either lightly steam or bake the rest. Eat a variety of vegetables and fruit in a rainbow of colours to ensure a wide variety of nutrients.
• Stick to foods that are unprocessed, that is, no ‘ready meals’ which can contain high levels of fat, salt or sugar and foods which are unrefined. Use whole-grain products such as granary bread, whole-meal pasta or brown rice rather than white. Include whole grains and whole grain products in the diet on a regular basis. Use the more unusual grains such as quinoa, millet, barley, buckwheat, amaranth and rye as well as the more common wheat, rice and oats.
• Pulses – include a variety of cooked and sprouted beans, peas and lentils.
• Healthy fats – nuts and seeds plus oily fish are good sources of the essential fatty acids. Use cold pressed vegetable oils for salad dressings and extra virgin olive oil or virgin coconut oil for cooking. For margarine alternatives drizzle olive oil over bread or toast or spread coconut oil (solid at room temperature), nut and seed butters or avocado. If you really want to use margarine choose one that is free from hydrogenated/trans fats.
• Juicing is a great way of getting the goodness and nutrients from a wide variety of vegetables and fruit into your diet. Nutrients in fresh juices are easily absorbed and therefore juicing is useful for those with poor digestion. Use mainly vegetables with a little fruit to sweeten.
• Finally, drink lots of water, aiming for around 1.5 to 2 litres a day. If possible use spring or mineral water or water that has been filtered or purified in some way.
We realise too that it can be difficult still to enjoy your meals if you are undergoing chemotherapy or radiotherapy, because of some of the side-effects arising. So we encourage you, if you possibly can, to always eat in a relaxed environment.
Warm regards,
Zoë Fox
Penny Brohn Cancer Care
Bristol.
www.pennybrohncancercare.org

Dear Stan,
[In reference to last week’s front page story about the teenager’s message after losing his mother to cancer and urging women to go for free mammogram screening]
Ismaeel has so much courage.
When my mum read the story to me, I was so touched. My heartbeat got fast and tears came from my eyes. I wouldn't like that to happen to anyone's mum. So please all mothers, take care of your health.
Moosa Al Hoda
Grade 2
Bahrain Bayan School