Reducing Your Risk of Cancer

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Reducing Your Risk of Cancer

• Laurie Cartrett

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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.

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What can you do to reduce your risk of developing
cancer?
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The New American Plate

• American Institute for Cancer Research

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The New American Plate is based on the research
report Food, Nutrition, and Prevention of
Cancer A global Perspectivefrom 1997 by the
America institute for Cancer Research
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Think about your favorite meal.

• Draw your favorite meal on your paper plate.
  Draw the foods to scale and name them.

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The New American Plate Is

• Healthy
• Not a Diet
• Based on research
• Plant Based
• Great Tasting

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30 to 40 of all cancers could be prevented
just by changing the way we eat and by exercising
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All you have to do is to take a look at your
plate.

• 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

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Old American Plate

• Meat based

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New American Plate

• A Plant based diet

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

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Whats 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.

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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

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Foods with Phytochemicals
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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.

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Fruits and Vegetables

• Choose colorful foods
• Eat a variety
• Choose dark green foods

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Phytochemicals in Herbs and Spices Fight Cancer

• 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.

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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.

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Meat Portions Per Day

• 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.

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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.

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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.

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Portion Size Matters

• It is not only what we eat that is important but
  how much we eat.

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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.

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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

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Plan your New American Plate

• Use your new paper plate to redraw your favorite
  meal based on the New American Plate

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Another Risk

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

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Body Mass Index

• Your body mass index is a ratio of your weight to
  height.

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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.

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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.

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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.

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Get Moving

• Regular exercise seems to reset the bodys
  systems.
• Thirty minutes of vigorous exercise 5 times a
  week.
• Need to raise the heart rate and sweat.

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LIFESTYLE DECISIONS

• EXERCISE
• EAT WELL
• NO TOBACCO

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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.

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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.

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American Institute for cancer Research

• for more information
• www.aicr.org
• 1-800-843-8114
• 1759 R Street NW
• Washington, DC 20009

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Centers For Disease Control

• for more information
• www.cdc.gov