Making the Right Choices to Reduce Cancer Risk
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Transcript Making the Right Choices to Reduce Cancer Risk
Making the Right Choices to
Reduce Cancer Risk
The University of Georgia
Cooperative Extension Service
Cancer risk can be reduced 6070% by
Sensible food choices
A healthy weight
Physical activity
Not smoking
Specifically Cancer May
Be Reduced By
20% by eating 5 or more vegetables and
fruits per day
30% if you don’t smoke
30-40% if you eat a plant based diet,
maintain a healthy weight and exercise
regularly
What are the major causes of
cancer?
Tobacco
Inadequate intake of fruit and vegetables
Excess alcohol intake
Obesity
Too much sun
Less Common Causes of Cancer
Genetics
Pollution
Radiation
Occupational hazards
Nutrition and Activity Guidelines
from AICR and ACS
Plant based diet with
plenty of fruits and
vegetables
Low fat, low sodium
foods
Less red meat
More whole grains
Healthy weight
Regular physical
activity
Moderate alcohol if at
all
Save storage and
preparation of food
What good nutrition and exercise
can do
Lung cancer reduced nearly 30% with
more fruits and vegetables
Stomach cancer reduced 66-75% if fewer
foods preserved with salt were eaten
Breast cancer reduced 33-50% if consume
a plant based diet with no alcohol
Reducing the risk
Colon and rectal cancer reduced 66-75%
with high vegetable diet with little meat
and alcohol and regular physical activity
Mouth and throat cancer reduced 33-50%
with high vegetable and fruit intake and
little alcohol
Liver cancer reduced 33-66% with less
alcohol and aflatoxin not in food
Four P’s of Prevention
Plant Based
Portion Controlled
Physically active
Practical thinking
Why a Plant Based Diet Helps
Fewer calories and less fat
More vitamins, minerals, phytochemicals
and antioxidants
Less alcohol
Plant Based Goals
5 - 9 servings of
fruit vegetables
3 - 7 whole grains
Phytochemicals
Diallyl sulfides
Onions, garlic, leeks
Carotenoids
Carrots, cooked
tomatoes, leafy
greens, sweet
potatoes
Betacarotene
Lycopene
Lutein
Zeaxanthin
Phytochemicals
Indoles and
isothiocyanates
(cruciferous
vegetables)
Broccoli, cabbage,
cauliflower, kale,
brussel sprouts
Isoflavoids
Soy
Phytochemicals
Phenolic acids
Berries, citrus, apples,
whole grains and nuts
Saponins
Beans, other legumes
Terpenes
Cherries, rosemary,
citrus peel
Over 100 phytochemicals in just one
fruit or vegetable – may
work together so
supplements are not the
same
Ultimate Goal – Meat as a
Condiment – Not the Main Event
The 2nd P - Portion Control
Prevents overweight and obesity associated
with cancer of –
Colon
Breast
Pancreas
Kidney
Prostate
Endometrium (lining of uterus)
Reducing Risk
Prevent childhood weight problems
Have BMI between 18.5 and 25
Don’t gain more than
11 pounds during adulthood
Apple shape more at risk
Just a 10% weight loss is beneficial
Know your portion sizes
½ cup
¼ cup
1 cup
3 oz.
½ baseball, rounded
adult handful
Golf ball, scant adult
handful
Baseball, adult fist
Deck of cards, bar of
soap
Other portions of interest
1 oz. meat – small matchbox
8 oz. meat – thin paperback book
1 oz. cheese – 4 dice
Med. potato – computer mouse
2 tablespoons peanut butter – ping pong
ball
High fat foods
Increase risk for
cancer of the
Lung
Colon
Rectum
Breast
Endometrium
Prostate
What are some ways you can cut
fat and calories?
Snack on fruit and
vegetables
Order smaller
portions
Read labels
Look for lower fat
version of foods
Steam, bake,
microwave or stir fry
Use fresh over
processed food
Add spices and herbs
instead of fat
The 3rd P – Physical Activity
Associated with
reduced risk for
Colon cancer
Breast cancer
Lung cancer
To Lower Cancer Risk
More May be Better
Moderate to vigorous
intensity
30-45 minutes or
more per session
5 or more days a
week
For kids – 1 hour per
day
Moderate or Brisk Activity
versus Vigorous Activity
Moderate
Walk – 4 mph
Canoeing – 3 mph
Gardening
Volleyball
Biking
Dancing
Vigorous
Walking hills
Hiking
Tennis
Swimming laps
Jogging
Stair climbing
4th P – Practical Thinking
Gradual changes
Slow weight loss
Planning activity into weekly schedule
Planning menus, shopping lists and time
for food preparation
In summary
What are the 4 P’s of cancer prevention?
What does the “New American Plate” look
like?
What are you going to do this week to
lower your risk for cancer?