Time for Nutrition Change

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2 Time for Nutrition Change With diagnosis and/or treatment, it is common to re-evaluate current eating habits Nutrition is just one lifestyle factor that can aid in cancer prevention There is no magic bullet for proper nutrition

3 National Cancer Institute s Guidelines for Cancer Prevention 1. Increase intake of fruits, vegetables, and whole grains 2. Decrease fat intake to < 30% of caloric needs 3. Minimize intake of cured, pickled, and smoked foods 4. Achieve and maintain a healthy weight 5. Alcohol consumption should be done in moderation, if at all

4 MyPlate

5 Fruits & Vegetables Contain phytochemicals (plant chemicals) Antioxidants, anti-estrogenic, and chemoprotective properties Recommendation: 2-3 cups of vegetables per day 1-2 cups fruit per day Fresh & frozen are best If canned, choose low-sodium options

6 Taste the Rainbow It is unknown which compounds are most protective Best to eat a variety of colors of fruits and vegetables each day

7 Red Fruits & Vegetables Contain natural plant pigments called: Lycopene may reduce risk of prostate, breast, and colorectal cancers Cooked tomatoes = better absorbed Protect cells from damage

8 Orange/Yellow Fruits & Vegetables colored by natural plant pigments called "carotenoids." Beta-carotene = vitamin A healthy mucous membranes and healthy eyes. reduce risk of cancer and heart disease can improve immune system function.

9 Green Fruits & Vegetables colored by natural plant pigment called "chlorophyll." may help protect against some types of cancer. Cruciferous vegetables (broccoli, kale, cabbage and Brussels sprouts, broccoli sprouts [and cauliflower]) Especially rich in anti-estrogenic compounds (sulforaphane and isothiscyanates) Turn on tumor-suppressor genes Turn off genes and stimulate growth

10 Blue/Purple Fruits & Vegetables contain natural plant pigments called Anthocyanins powerful antioxidants that protect cells from damage reduce risk of cancer, stroke and heart disease improved memory function and healthy aging

11 White Fruits & Vegetables are colored by pigments called Anthoxanthins may help lower cholesterol and blood pressure may reduce risk of stomach cancer and heart disease some are good sources of the mineral potassium, too.

12 What s a Whole Grain? Bran 14% of kernel Fiber-rich outer layer protect the seed contains B vitamins & trace minerals Endosperm 82% of kernel contains carbohydrates & proteins Germ small nutrient-rich core contains phytochemicals, vitamin E, B-vitamins, and healthy fats

13 Benefits of Whole Grains Contain fiber, vitamins/minerals, phytochemicals and antioxidants People who eat at least 3 servings daily reduce their risk of: Heart disease by 25-36% Stroke by 37% Type II diabetes by 21-27% Digestive system cancers by 21-43% Hormone-related cancers by 10-40% Obesity (have lower BMI s) High cholesterol (have lower LDL [bad] cholesterol values)

14 Examples of Whole Grains

15 Whole Grain Stamp Make half of your grain servings whole grains Goal = 48 grams whole grains / day Examples: grams per 2 slices 100% whole wheat bread 48 grams per 1 cup brown rice 49 grams per 1 cup shredded wheat cereal grams per 2oz dry serving whole wheat pasta

16 Why Do I Need Fiber? Whole grain foods contain fiber, BUT Fiber does not equal whole grain Two types Soluble fiber (attracts/dissolves in water) Can help resolve diarrhea Can help reduce cholesterol (forms a gel) Ex: oatmeal, barley, prunes, pears, citrus, peaches, bananas, beans, Brussels sprouts, broccoli Insoluble fiber (non-digestible) Adds bulk & moves food through the digestive tract Relieves constipation Ex: whole wheat bread, carrots, celery, zucchini, blackberries, strawberries, peels on fruits and vegetables

17 High-Fiber intakes Johns Hopkins Hospital High fiber intakes may have a positive benefit by altering hormonal actions of breast cancer and other hormonaldependent cancers. Recommendation per day grams total (insoluble + soluble)

18 Fats Can they be good? Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fat

19 Good vs. Bad Fat Unsaturated Fats Mono-unsaturated fats Poly-unsaturated fats Saturated Fats Trans Fats

20 Sources of Mono-unsaturated Fats

21 Benefits of Mono-unsaturated Fats eating foods rich in monounsaturated fats improves blood cholesterol levels Can help decrease LDL (bad) cholesterol May help increase HDL (good) cholesterol decreases your risk of heart disease may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.

22 Sources of Poly-unsaturated Fats

23 Benefits of Poly-unsaturated Fats found mostly in plant-based foods and oils. May help to improve LDL cholesterol levels, which can decrease your risk of heart disease may also help decrease the risk of type 2 diabetes. Omega-3 fatty acids, may be especially beneficial to your heart found in some types of fatty fish appear to decrease the risk of coronary artery disease may also protect against irregular heartbeats and help lower blood pressure levels. In 2 small studies, those patients with breast or prostate cancer were put on a flaxseed rich diet before surgery had lower rates of cancer cell growth in their tumors than patients on other diets. More research is necessary.

24 Saturated Fats comes mainly from animal sources of food raises total blood cholesterol levels and LDL (bad) cholesterol levels can increase your risk of cardiovascular disease and type 2 diabetes.

25 Trans Fats mostly made during food processing Process is called partial hydrogenation creates fats that are easier to cook with foods are less likely to spoil than are naturally occurring oils. synthetic trans fat can increase LDL (bad) cholesterol and lower HDL (healthy) cholesterol. This can increase your risk of cardiovascular disease.

26 Serving Size 5 crackers Servings per Container about 28 Trans Fats 1 st Check 2 nd Check 0g = anything less than 0.5g trans fat (Could be up to 0.49g trans fat/5 crackers) If product contains partially hydrogenated oils, it contains trans-fat! More than 1 portion could equal 1 gram trans-fat.

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28 Red Meat/Processed Meat The American Cancer Society Studies have linked large amounts of red meat and processed meat (bacon, hot dogs, deli meats) with increased risk for: Colorectal, prostate, and stomach cancers Discourages cooking these and high-fat protein sources at very high temperatures Frying, broiling, and grilling High-temps may create carcinogens

29 Organics No studies at this time prove organic foods reduce risk of cancer/recurrence; but it can t hurt Dirty Dozen List Apples Celery Strawberries Peaches Spinach Nectarines (imported) Grapes (imported) Sweet Bell peppers Potatoes Blueberries (domestic) Lettuce Kale

30 Weight Management Evidence suggests being overweight or obese raises the risk for cancer recurrence Goal = BMI less than 25 Combined with diet regular physical exercise does a body good! It may: Improve fatigue Decrease anxiety Increase self-esteem Increase cardiovascular fitness, muscle strength Improve body composition (fat to muscle ratio & bone density)

31 Alcohol May increase risk of developing the following cancers: Mouth Throat Larynx Esophagus Liver Breast May increase levels of estrogen in the blood In theory, this could increase the risk of estrogen receptorpositive breast cancer coming back after treatment Data inconclusive Effect of alcohol may be worse in overweight/obese women

32 Questions?