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Nutrition, Physical Activity & Cancer Prevention Update

Nutrition, Physical Activity & Cancer Prevention Update. Sherri Cirignano, MS, RD, LDN Rutgers University. Objectives. Promote awareness of the link between nutrition, physical activity and cancer prevention Understand the American Institute for Cancer Research (AICR) Recommendations

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Nutrition, Physical Activity & Cancer Prevention Update

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  1. Nutrition, Physical Activity & Cancer Prevention Update Sherri Cirignano, MS, RD, LDN Rutgers University

  2. Objectives • Promote awareness of the link between nutrition, physical activity and cancer prevention • Understand the American Institute for Cancer Research (AICR) Recommendations • Identify ways to promote client personal weight, physical activity and/or nutrition goals

  3. Controllable Causes of Cancer Lifestyle Choices Weight Physical Activity Eating Habits Tobacco Use WCRF/AICR, 2007

  4. AICRRecommendations for Cancer Prevention WCRF/AICR,2007

  5. AICR Recommendation #1 Be as lean as possible without becoming underweight. WCRF/AICR 2007

  6. Weight Maintenance Tops the List • Evidence for increased risk • Body fatness  Convincing for esophageal, pancreas, colorectal, breast (post), endometrium, kidney; Probable for gallbladder • Abdominal fatness  Convincing for colorectal; Probable pancreas, breast (post), endometrium • Adult weight gain  Probable for breast (post) • Balance caloric intake with physical activity • Work towards a healthy BMI (18.5-24.9) and waist measurement (<31.5” for women/<37” for men) WCRF/AICR, 2007 USDA

  7. Tips toMake it Happen! • Make it goal-oriented • Make it safe • Make it positive • Make it Happen! One step at a time

  8. AICR Recommendation #2 Be physically active for at least 30 minutes each day. WCRF/AICR, 2007

  9. Get Moving-Get Healthy! • Evidence for decreased risk • Convincing  for colon cancer • Probable  for breast (post), endometrium • Limited-suggestive for lung, pancreas, breast (pre) • Adults: • Engage in moderate – vigorous activity for 30-60 minutes every day / Limit sedentary activities WCRF/AICR, 2007 • Children and Adolescents: • Engage in 1 hour (60 minutes) or more of physical activity every day / Limit sedentary activities USDHHS

  10. Tips toMake it Happen! • Make it safe • Make it goal-focused • Make it easy • Make it fun • Make it Happen! Every day

  11. AICR Nutrition Recommendations

  12. AICR Recommendation #3 Avoid sugary drinks. Limit consumption of energy-dense foods. • Evidence probable for increased risk of weight gain, overweight and obesity • Drink mostly water and up to one glass of fruit juice per day • Choose nutrient-rich foods more often • Consume fast foods sparingly, if at all WCRF/AICR, 2007

  13. AICR Recommendation #4 Eat more of a variety of vegetables, fruits, whole grains and legumes. WCRF/AICR, 2007

  14. Cancer Prevention Benefits of Non-Starchy Vegetables • Evidence probable for a decreased risk of mouth, pharynx, larynx, esophageal, stomach and colorectal cancers • Non-starchy vegetables includes • Cruciferous vegetables (broccoli, cabbage) • Root vegetables (carrots, beets, turnips) • Allium vegetables (garlic, leeks, shallots) • Green leafy vegetables (collard and turnip greens) WCRF/AICR,2007

  15. Cancer Prevention Benefits of Fruit • Evidence for decreased risk • Probable for mouth, pharynx, larynx, esophagus, lung, stomach • Limited-suggestive for nasopharynx, pancreas, liver, colorectum • Includes • Citrus fruits • General fruits including apples, watermelon, guava and apricots WCRF/AICR,2007

  16. More Matters! • Eat a variety of vegetables and fruits • Include vegetables and fruits at meals and snacks • Limit fried and starchy vegetables • Choose 100% juice for fruit or vegetable juices WCRF/AICR, 2007 Fruitsandveggiesmorematters.org

  17. Make Half Your Grains Whole • Evidence for decreased risk • Probable for colorectal due to fiber • Choose whole grains • Aim for 3 ounces each day • Include whole grain rice, bread, pasta and cereals • Limit refined grains WCRF/AICR,2007 www.health.gov

  18. Legumes • Evidence for decreased risk • Probable for colorectal due to dietary fiber • Limited-suggestive for stomach, prostate due to legumes • Kidney, black & soy beans, chickpeas and lentils • Excellent source of plant protein & fiber • Aim for three cups/week www.mypyramid.gov WCRF/AICR, 2007

  19. The New American Plate • Learn More www.aicr.org

  20. Tips to Make it Happen! • Make it easy • Make it different • Make it fun • Make it Happen! With one food type at a time

  21. AICR Recommendation #5 Limit consumption of red meats and avoid processed meats. WCRF/AICR,2007

  22. Recommendation #5 Specifics • Evidence for increased risk with regard to red meat and processed meat • Convincing for colorectum • Recommendations: • Limit red meat to less than 18 oz. each week • Includes beef, pork and lamb • Have little, if any, processed meat • Includes bacon, salami, hot dogs, sausages WCRF/AICR,2007

  23. Making Protein Choices • Choose fish, poultry, or beans as an alternative to beef, pork, and lamb • When eating meat, select lean cuts and smaller portions • Bake, broil, or poach meat, rather than frying or charbroiling • Save processed meats for special occasions only Learn More WCRF/AICR,2007

  24. Grilling • Evidence for increased risk is limited-suggestive for stomach cancer • For safer grilling: • Marinate and/or pre-cook meats before grilling • Use lean meats • Remove charred meat portions • Grill vegetables and fruits AICR

  25. AICR Recommendation #6 Limit consumption of salty foods and foods processed with salt. • Probable evidence for increased risk of stomach cancer • Intake of sodium should be less than 2400mg per day • Avoid processed foods • Check food labels • Gradually reduce the amount of salt added • Use spices, herbs or lemon instead of salt WCRF/AICR,2007

  26. Review of Diet Recommendations • Avoid sugary drinks and limit energy- dense foods • Eat more of a variety of vegetables, fruits, whole grains and legumes • Limit consumption of red meats and avoid processed meats • Limit consumption of salty foods and foods processed with salt WCRF/AICR,2007

  27. AICR Recommendation #7 If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day. WCRF/AICR,2007

  28. Limit Alcohol • Evidence for increased risk • Convincing for mouth, pharynx, larynx, esophagus, colorectal (men), breast (pre & post) • Probable for colorectal (women) and liver • Limit alcohol consumption • One drink = 12 ounces beer, 5 ounces of wine, or 1.5 ounces of 80 proof spirits • Alternate between alcoholic and non-alcoholic drinks and dilute alcoholic drinks • Aim to keep a few nights a week alcohol-free WCRF/AICR,2007 • Water is the recommended beverage of choice Am J Clin Nutr 2006;83:529-542

  29. AICR Recommendation #8 Don’t use supplements to protect against cancer. • Evidence for increased risk • Convincing w/beta-carotene and lung cancer • The best source of nutrients is food and drink • Exceptions: • Pregnant women & nursing mothers • Children & adolescents • Older adults WCRF/AICR,2007

  30. AICR Recommendation #9 It’s best for mothers to breastfeed exclusively for up to six months. • Protective to moms against breast cancer • Evidence for lactation is convincing for decreased risk of breast cancer (pre & post) • Decreases the risk of over- weight and obesity in children • Evidence for weight gain, overweight and obesity is probable WCRF/AICR,2007

  31. AICR Recommendation #10 After treatment, cancer survivors should follow the recommendations for cancer prevention. • Seek professional advice when in treatment • Follow prevention recommendations to reduce risk of recurrence WCRF/AICR,2007

  32. And, always remember – do not smoke or chew tobacco

  33. The Power of Prevention • Aim to be a healthy weight throughout life • Be physically active everyday in any way for 30 minutes or more • Eat a variety of healthful foods, with a focus on plant foods • Limit consumption of alcoholic beverages • Avoid tobacco use and exposure WCRF/AICR,2007

  34. Nutrition, Physical Activity & Cancer: The Power of Prevention This presentation was created by Family & Community Health Sciences of Rutgers, The State University of New Jersey Authored by: Sherri Cirignano, MS, RD, LDN cirignano@njaes.rutgers.edu 2009

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