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Benefits of a Plant Based Diet to Reduce Risk of Chronic Disease

Benefits of a Plant Based Diet to Reduce Risk of Chronic Disease. Michelle Bratton RD CSO September 12, 2013 University of Arizona cancer Center. Educational Series Promoting Good Health. Learning Objectives. Identify risk factors for cancer and other chronic diseases

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Benefits of a Plant Based Diet to Reduce Risk of Chronic Disease

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  1. Benefits of a Plant Based Diet to Reduce Risk of Chronic Disease Michelle Bratton RD CSO September 12, 2013 University of Arizona cancer Center Educational Series Promoting Good Health

  2. Learning Objectives • Identify risk factors for cancer and other chronic diseases • Describe diet and lifestyle recommendations to reduce cancer risk • List characteristics of a plant-based diet

  3. He that takes medicine and neglects diet wastes the skill of the physician. - Chinese Proverb

  4. Be as Lean as Possible Without Becoming Underweight • One of the most important things you can do to reduce your risk of cancer as well as other diseases

  5. Obesity As a Risk Factor • Heart Disease • Stroke • Type 2 Diabetes • Cancer • Post-menopausal Breast, Renal, Esophageal, Colorectal, Pancreatic, Gallbladder, Endometrial, Myeloma

  6. What is My Risk? • Body Mass Index • LESS THAN 18.5 - UnderWeight • 18.5-24.9 – Healthy • 25-29.9 – Overweight • 30 OR MORE – Obese • Abdominal Obesity Can Act as A “Hormone Pump”

  7. How To Do It • Choose foods lower in energy density • Be physically active • Avoid fast food and sugary drinks • Keep an eye on portion sizes • Keep a food diary • Eat breakfast • Try cooking • Plan meals • Get help

  8. Be physically active for at least 30 minutes every day!

  9. Exercise? Yes! • Regulate hormone levels • Immune function • Weight control

  10. Avoid sugary drinks. Limit consumption of energy-dense foods

  11. Compare 100 Grams of… • Watermelon 23 calories • Oatmeal 71 calories • Banana 85 calories • Fish 105 calories • Chicken 165 calories • Wheat bread 266 calories • Chocolate 535 calories • Nuts 597 calories

  12. Don’t Drink Your Calories • Avoid regular soda • Limit fruit juice • Limit alcohol • Choose water, unsweetened tea or coffee

  13. Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.

  14. What is the link? • Vitamins • Minerals • Fiber • Phytochemicals • Five a day • How about 7-9

  15. How To Do It • Breakfast • Berries on your cereal or juice • Lunch • Vegetable soup or carrot sticks • Snack • Apple • Dinner • Salad and cooked vegetable

  16. Or The New American Plate

  17. Starchy Foods and Whole Grains • Choose less processed grains • Whole-grain bread • Brown rice, wild rice • Whole grain cereal • Whole grain pasta • Quinoa, cous cous, farro, barley

  18. Limit consumption of red meats and avoid processed meats

  19. Strongest evidence for crc • Increased red meat often means less plant based foods • Limit vs. Avoid

  20. 3 ounce portion 6 times a week • 6-8 ounce portion two or three times a week

  21. Instead of Red Meat… • Fish • Chicken • Turkey • Beans

  22. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day

  23. Tips For Reducing Alcohol • Opt for smaller servings. Avoid double measures of spirits. • Alternate between alcoholic and non-alcoholic drinks • Dilute alcoholic drinks • Keep a few nights each week alcohol free

  24. Limit consumption of salty foods and foods processed with salt

  25. 5 Steps to Reduce Salt • Eat more vegetables and fruits • Choose home cooked meals • Gradually reduce the salt you use • Use spices, herbs, garlic, lemon • Check food labels

  26. Do not use supplements to protect against cancer

  27. A Delicate Balance • Supplements provide higher levels of nutrients than foods • SELECT trial

  28. Useful Supplements • Folic acid for early pregnancy • Vitamin D and iron for pregnant women and nursing mothers • Calcium for bone health • Children? • Low calorie diets • Vitamin D

  29. After treatment, cancer survivors should follow the recommendations for cancer prevention

  30. Preventing Cancer Recurrence

  31. Reliable Resources • Eatright.org • American Cancer Society • Nutrition.gov • Mayo Clinic • American Institute for Cancer Research (AICR) • Natural Medicines Database • Consumerlab.com • Nutrition Action Health Letter • What to Eat by Marion Nestle

  32. Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity. -VOLTAIRE

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