Transcript Cancer Fighting Kitchen [click to Power

Cancer-Fighting Kitchen
Presented by:
Jeanne Petrucci
M.S. Nutrition Education Candidate and
R.D. Candidate
Teachers College, Columbia University
Objectives for program session
Participants will be able to:
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Understand scientific rationale behind cancerfighting foods
Read food labels and identify optimal foods
Create home environment supportive of cancerfighting eating habits
Describe time-saving ways to create meals at
home
Identify recipes that fit into AICR [American
Institute of Cancer Research] guidelines
Foods That Fight Cancer®
According to AICR [American Institute for Cancer Research]
Current and Recently Added:
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Apples
Blueberries
Broccoli and Cruciferous Vegetables
Cherries
Coffee
Cranberries
Flaxseed
Grapefruit
Legume [Dry Beans, Peas, and Lentils]
Soy
Squash [Winter]
Walnuts
Berries
Dark Green Leafy Vegetables
Garlic
Grapes and Grape Juice
Green Tea
Tomatoes
Whole Grains
Under Investigation:
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Acai berries
Blackberries and raspberries
Carrots
Chili peppers
Citrus fruits
Kale and other greens
Mushrooms
Nuts
Onions
Papayas
Pomegranates
Spinach
Strawberries
Sweet Potatoes
Watermelon and other melons
Scientific Rationale
No single food or food component can protect you against cancer by
itself. But strong evidence does show that a diet filled with a variety of plant
foods such as vegetables, fruits, whole grains and beans helps lower risk for
many cancers. [www.AICR.org]
Antioxidants and Phytonutrients:
Flavonoids [catechins]
Fatty Acids
Lignans
Vitamins and Minerals:
Folate [DNA repair]
Vitamin C
High fiber foods:
Removal of hormones and cholesterol
Satiety
Plants only
Just the facts… White Beans
Environment
Pantry:
Beans [legumes]
Lentils – canned and dried
Dried beans
Quinoa
Brown Rice
Other whole grains
Tomato products
Vegetables products [roasted peppers,
sundried tomatoes, olives, capers]
Good olive oil to be used as garnish
Raw nuts and seeds [walnut, hemp, chia]
Unsweetened soy milk
Green teas
Dried cherries and cherry juice
Environment
Refrigerator:
Iced green tea
Greens – washed, dried
Lettuces – particularly dark leafy
Collards, kale
Pre-cut vegetables - carrots
Steamed vegetables – cauliflower
Pre-roasted butternut squash
Pre-cooked quinoa or other grains
Hummus – preferably homemade
Bean dips
Herbs – rosemary, thyme, basil
Berries
Cauliflower
Cabbage
Green beans
Mushrooms
Flax meal
Tofu, tempeh, edamame, miso
SOY: The Bad Rap
Soy contains a variety of phytochemicals and active compounds:
Isoflavones: a group of phytoestrogens that includes genistein, daidzein and glycitein
Saponins: studies suggest these compounds may lower blood cholesterol, protect against cancer and
affect blood glucose levels
Phenolic Acids: this group of phytochemicals is being studied for their potential to stop cancer cells from
spreading
Phytic Acid: commonly found in cereals and legumes, it can act as an antioxidant
Enzyme-regulating proteins: these include protease inhibitors and protein kinase inhibitors
Sphingolipids: they seem to play a role in regulating cell growth, self-destruction of abnormal cells and
progression of tumors
Source: www.aicr.org
Environment
Counter/root basket – shelf
stable items:
Oranges
Grapefruits
Apples
Pomegranates
Sweet potatoes
Onions
Garlic
Tomatoes
Winter squashes – spaghetti squash
Environment
Freezer:
Peas
Kale
Spinach
Quinoa
Frozen beans [garbanzo]
Frozen berries and cranberries
Frozen acai – berries or juice
Fresh fruit pops
Environment
Organic vs. Conventional
Environment
Non food supports – keep
available/handy:
Food processor
Blender
Knives
Cutting boards
Vegetable/fruit wash
Glass water bottle
Mesh bags for storage
Salad spinner
Tongs
Bowls
Glass storage containers
Environment
Social Supports:
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Family
Friends
Colleagues
Cancer Support Community Programs
Grocery Store:
• Shop perimeters – spend most of your time in the
produce section
• Read labels
• Do not shop hungry
• If it’s made in a plant….
Away from home
• Be high maintenance!
• View restaurant menu ahead
• Holiday parties create special challenges
Build a Living Plate
Select:
75% - 100% whole food, plant-based
Season with:
Top with:
2+ cancer fighting vegetables, 1 whole
grain,1 high quality protein
¼ cup dressing, savory vegetable
sauce, seasoned bean purée
Chopped herbs, vegetables, seasonings
Recipes
Gingered Acorn
Squash
Shaved Grilled
Brussels Sprouts
Quinoa
Tabbouleh
Kañiwa and White
Bean Salad
Coconut Lime
Soup
Sautéed eggplant
with tomato and
capers
Objectives for program session
Objectives:
•
•
•
•
•
Understand scientific rationale behind cancerfighting foods
Read food labels and identify optimal foods
Create home environment supportive of cancerfighting eating habits
Describe time-saving ways to create meals at
home
Identify recipes that fit into AICR [American
Institute of Cancer Research] guidelines