Making the Right Choices to Reduce Cancer Risk The University of Georgia Cooperative Extension Service Cancer risk can be reduced 60- 70% 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 Healthy weight plenty of fruits and Regular physical vegetables activity Low fat, low sodium Moderate alcohol if at foods all Less red meat Save storage and More whole grains 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 Betacarotene tomatoes, leafy Lycopene greens, sweet Lutein potatoes Zeaxanthin Phytochemicals Indoles and Broccoli, cabbage, isothiocyanates cauliflower, kale, (cruciferous brussel sprouts vegetables) Isoflavoids Soy Phytochemicals Phenolic acids Berries, citrus, apples, whole grains and nuts Saponins Beans, other legumes Terpenes Cherries, rosemary, citrus peel Over 100 phyto- chemicals 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 ½ baseball, rounded adult handful ¼ cup Golf ball, scant adult handful 1 cup Baseball, adult fist 3 oz. 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 Steam, bake, vegetables microwave or stir fry Order smaller Use fresh over portions processed food Read labels Add spices and herbs Look for lower fat instead of fat version of foods 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 Vigorous Walk – 4 mph Walking hills Canoeing – 3 mph Hiking Gardening Tennis Volleyball Swimming laps Biking Jogging Dancing 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?
Pages to are hidden for
"Making the Right Choices to Reduce Cancer Risk"Please download to view full document