Reducing Your Risk of Cancer

1. Reducing Your Risk of Cancer • Laurie Cartrett

2. objectives • To identify 3 lifestyle changes that could reduce their risk of cancer. • To write a one day menu for themselves based on the New American Plate. • To identify foods rich in phytochemicals that help to reduce the risk of cancer. • To learn standard USDA portion sizes for common groups of food.

3. What can you do to reduce your risk of developing cancer?

4. The New American Plate American Institute for Cancer Research

5. The New American Plate is based on the research reportFood, Nutrition, and Prevention of Cancer: A global Perspectivefrom 1997 by the America institute for Cancer Research

6. Think about your favorite meal. Draw your favorite meal on your paper plate. Draw the foods to scale and name them.

7. The New American Plate Is: • Healthy • Not a Diet • Based on research • Plant Based • Great Tasting

8. 30% to 40 % of all cancers could be prevented just by changing the way we eat and by exercising

9. Old American plate 8-10 ounces of meat 1 cup or more buttery potatoes 1 cup or more buttery peas New American plate A ¾ cup of a whole grain, such as rice Topped with 3 ounces of meat Two or more steamed vegetables All you have to do is to take a look at your plate.

10. Old American Plate • Meat based

11. New American Plate • A Plant based diet

12. The new American Plate is a plant based way to eat. It is full of vegetables, fruits, and whole grains.

13. Switching to fruits and vegetables will • Add phytochemicals to your diet to help protect against cancer. • Be naturally low in calories • Allow you to eat larger more satisfying meals

14. What’s on a New American Plate? • Plant based foods should cover 2/3 of the plate. • Meat, fish, or poultry should cover 1/3 of the plate.

15. There are over 900 different phytochemicals • garlic and onions • broccoli and cabbage • tomatoes and peppers • oranges and citrus • red colored fruits • beans and grains • herbs and spices • green tea

16. Foods with Phytochemicals

17. Five or more a day • Everyone should eat 5 or more fruits and vegetables a day. • Eat fruit and vegetables at every meal to reach your 5 servings a day. • Juice does count. • Solid fruits or vegetables are better.

18. Fruits and Vegetables • Choose colorful foods • Eat a variety • Choose dark green foods

19. OREGANO MAY BE PROTECTIVE AGAINST BREAST, OVARIAN, AND ENDOMETRIAL CANCERS. TURMERIC MAY BE PROTECTIVE AGAISNT PROSTATE, COLON, AND SKIN CANCER. . ROSEMARY MAY BE PROTECTIVE AGAINST BREAST, LUNG, AND SKIN CANCERS. GINGER HAS ANTIOXIDANT AND ANTI-INFLAMATORY EFFECTS. Phytochemicals in Herbs and Spices Fight Cancer

20. Other Plant Based Foods • Eat at least 7 servings of other plant based foods each day. • These include oatmeal, brown rice, legumes, and whole wheat breads.

21. Limit daily portions of red meat to 3 ounces cooked weight. No portion limits are set for fish or poultry, but keep portions small to leave room for plenty of fruits and vegetables. Meat Portions Per Day

22. Think of Meat as a Side Dish Top your favorite rice, barley or whole wheat pasta with 2 –3 ounces of cooked meat and plenty of vegetables.

23. Vegetables can be fattening! • Limit cheese sauce, gravy, and salad dressing. • Limit fried foods. • Limit margarine and butters. • Do bake, steam, or stir-fry. • Do use spices or herbs.

24. Portion Size Matters It is not only what we eat that is important but how much we eat.

25. Measure or Weigh Learn to guess the portion size of some of your favorite foods by first weighing or measuring them to see what a standard measurement looks like.

26. Standard portions • Fruit 1 medium piece or ½ cup • vegetables ½ cup • leafy vegetables 1 cup • pasta, and rice ½ cup • dry cereal 1 ounce • red meat 3 ounces • dry beans ½ cup

27. Plan your New American Plate Use your new paper plate to redraw your favorite meal based on the New American Plate

28. Another Risk • Being overweight or obese increases your cancer risk. • breast cancer • colon cancer • endometrial cancer • kidney cancer • esophageal cancer

29. Body Mass Index Your body mass index is a ratio of your weight to height.

30. Other ways to measure overweight • Waist measurements- • Women over 35 inches • Men over 40 inches • Waist-to-hip ratio- • Divide the waist measurement by the • hip measurement.

31. Body Fat as a Cancer Promoter • Being overweight and inactive causes basic chemical changes in the body. • These changes make it easier for cancer to grow. • People most at risk are overweight post- menopausal women.

32. Exercise Can Fight Cancer • Physically active people have lower cancer risks. • Exercise helps to regulate the production of hormones. • Physical activity is clearly linked to lower breast and colon cancer.

33. Get Moving • Regular exercise seems to reset the body’s systems. • Thirty minutes of vigorous exercise 5 times a week. • Need to raise the heart rate and sweat.

34. LIFESTYLE DECISIONS • EXERCISE • EAT WELL • NO TOBACCO

35. AICRDiet and Health Guidelines • 1. Chose a diet rich in a variety of plant based foods. • 2. Eat plenty of vegetables and fruits. • 3. Maintain a healthy weight. • 4. Drink alcohol only in moderation, if at all. • 5. Select foods low in fat and salt. • 6. Prepare and store foods safely. • 7. Do not use tobacco in any form.

36. Work with a partner • What are three things you could do to reduce your risk of getting cancer? • Write a menu for yourself based on the New American Plate. • Include 3 foods that are rich sources of phytochemicals in your menu. • Record the portion sizes next to the foods. • How can you plan 30 minutes of exercise into your daily routine.

37. American Institute for cancer Research for more information: www.aicr.org 1-800-843-8114 1759 R Street NW Washington, DC 20009

38. Centers For Disease Control • for more information: • www.cdc.gov