Nutrition Rx: Eating well to reduce cancerABIGAIL EMERICK RD LD CSO

SEPTEMBER 18, 2019

It’s all about prevention!Prevention is more important now than ever.

In the U.S.: 1 in 4 people will develop cancer at some point in their lives.

Around 40% of cancer cases are preventable which means nearly 694,000 cases of cancer could be prevented every year in the US by factors such as lifestyle.

Nearly 1.7 million new cases of cancer to be diagnosed in 2019

606,880 Americans expected to die from cancer in 2019 which translates to 1660 deaths per day.

American Institute for Cancer Research. “Can Cancer be Prevented?” Accessed from https://www.aicr.org/reduce-your-cancer-risk/smoking-and-other-lifestyle-factors/cancer-prevention.htmlAug 29, 2019 Amcerican Cancer Society. “ Facts and Figures 2019.” Accessed from https://www.cancer.org/content/dam/cancer-org/research/cancer-facts-and-statistics/annual-cancer-facts-and-figures/2019/cancer-facts-and-figures-2019.pdf Aug 29, 2019

10 recommendations by AICR/WCRF1.) be a healthy weight

2.) physical activity

3.)eat a diet rich in fruits, vegetables, whole grains and legumes

4.)limit consumption of fast foods, and processed foods that are high in fat, starches and sugar

5.) limit red meat/avoid processed meat

6.)limit consumption of sugar sweetened beverage

7.) limit alcohol

8.) don’t take supplements

9.) breastfeeding

10.) after diagnosis follow recommendations above

AICR. Cancer Prevention Recommendations. Accessed https://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/

Be as lean as possible without becoming underweight.

A healthy BMI is 18.5-24.9

Modest weight loss of 1-2lbs/week is recommended if you have a BMI considered overweight or obese.

Avoid weight gain and increased in waist circumference throughout adulthood.

Physical Activity

Be physically active for 30 minutes every day. As fitness improves, aim for 60 minutes or more of moderate or 30 minutes of vigorous activity.

Try walking, water aerobics, bicycling, dancing, general gardening

Along with healthy diet, being active reduces your risk of not only cancer, but also diabetes, heart disease, stroke, and other serious health problems.

Popular DietsKeto

Paleo

Vegan

Weight Watchers

South Beach

Alkaline

No Sugar diet

Gluten Free

Intermittent Fasting

Juices/Cleanses

Weight loss Pill

Raw Foods Diet

Nutrisystem

Jenny Craig

Military Diet

Enticing Claims and Touted Miracles“ Lose all your body fat in 3 days!”

“Fat burning detox drink before bed to lose 10lbs in 1 week.”

“ Japanese Water- The Key to Burn All The Fat From The Waist, Back and Thighs! It will make you look 10 years younger too.”

People's famous status and a 1 hour google search should not be equated for intelligence!

International Food Information Council Foundation. 2018 Food and Health Survey. Accessed from foodinsight.org, Aug, 29, 2019/

Promote a lifestyle that can help prevent

1. Type 2 diabetes

2. Heart disease

3. Alzheimer's

4. Parkinson's

5. Cancer

6. Promote healthy skin

7. Fight inflammation

8. Improve Mood

A diet/lifestyle that correlates with AICR recommendations for preventing cancer….

A lifestyle worth following…..

Fruits and VegetablesRich in flavonoids exerting antioxidant, anti-inflammatory, anti-cancer properties

2-4 servings of fruits/day

4-8 servings of non-starchy vegetables/day

• Top your morning yogurt, oatmeal, cereal, or whole grain waffle with fruit.

• Make a smoothie with fruits and veggies.• Add vegetables to salads, soups, casseroles,

pasta dishes.• Eat fruit for natures sweet dessert.• Snack on veggies with a greek yogurt dip or

hummus.

Samples of Dietary RecallsPt 1 Pt 2 Pt 3 Pt 4 Pt 5

Breakfast coffee Starbucks coffee drink

Oatmeal or eggs skips McDonalds Breakfast burrito and 2 yogurt parfaits (will eat 1 later mid day)

Lunch Fast food-Steak and Shake-burger, fries, cookie, and water

Chicken and noodles and 2 Hawiann Rolls

Soup and sandwich

Fast food-hamburger Or Leftovers

skipped

Dinner Cheese and crackers

Left over Pizza and cake pop

Grilled chicken and asparagus

Meat entrée, pasta, and vegetable

Spaghetti with Italian Sausage and garlic bread

Snacks Denies snacking Doesn’t really snack

twinkie

Hydration Water, coffee Water and tea water Diet Soda, water Water, Gatorade

Organic vs Non Organic

1. https://www.safefruitsandveggies.com/calculate/#2. Pesticide Data Program. USDA. Accessed on 8-21-19, https://www.ams.usda.gov/publications/content/pesticide-data-program

Whole Grains▪Increased dietary fiber linked with protection of colorectal cancer

▪↑ transit time lessening the impact of potential carcinogenic substance on the colonic epithelium

▪4-6 svgs/day recommended amount

Schwingshakel L and Hoffman G. Does a Meditterean-Type Diet Reduce Cancer Risk. Curr Nutr Rep (2016) 5:9-17.Mediterranean Diet Food Guide. UW Health. Accessed from http://www.uhs.wisc.edu/health-topics/healthy-lifestyle/documents/Mediterranean.pdf, April 3, 2016.

Legumes/Nuts, and Healthy FatsLegumes and Nuts

(1-3 svgs/day)

Rich in protein, fiber, and mono-unsaturated fats

Healthy fats-olive oil (4-6 servings/day)

Rich in mono-unsaturated fats and polyphenolic compounds

Fish

▪High n-3 fatty acids

▪Exert anti-inflammatory effects

▪2-3 servings/week (3oz=serving)

Dairy ProductsContradictory results and risk of cancer

1-3 svgs low fat dairy/day (if <2 svgs of recommend calcium supplement)

Dairy consumption was associated with ↓ risk of colorectal cancer and breast cancer

Limit consumption of sugar sweetened drinks/ sweets and processed foods

Limit consumption of processed meat and red meatPer AICR- recommend no more than 18oz cooked red meat/ avoid processed meat per week

Proper serving of meatRed meats include beef, pork, lamb and processed meats are sausage, hotdogs, lunch meat, salamis, bacon, etc.

AICR. Cancer Prevention Recommendations. Accessed https://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/

Limit alcohol consumptionDespite some evidence linking moderate alcohol consumption to lower risk of heart disease, this protective effect DOES NOT apply to cancer.

AICR recommends avoiding even small amounts of alcohol.

If you do choose to drink, limit drinking to 1 drink a day for women and 2 for men.

AICR. Cancer Prevention Recommendations. Accessed https://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/

How does Mediterranean Diet look on a plate

OR

What’s On Your Plate?

16 oz rib eye steak 12 oz baked potato with:

2 T of butter4 T of sour cream, 2 oz cheese

½ cup of squash with butter

6 oz grilled chicken breast1½ c greens½ c carrots & green beans½ c brown rice

24

1766 vs. 475

© 2011 Sports Cardiovascular and Wellness Nutrition (SCAN)

Start simple….make 1 nutrition goal a week and gradually add on…

Ideas…◦ 1.) Cut out/back on the soda and drink

more water

◦ 2.) Add 1 c of produce to each meal

◦ 3.) Take small steps in increasing exercise… take the stairs, park further away from an entrance, communicate

with colleague vs emailing

◦ 4.) Limit eating out

Thank you!

Abby Emerick RD LD CSO8111 S. Emerson Ave

Indianapolis IN, 46237abigail.emerick@franciscanalliance.org