Cancer-Fighting Kitchen

Presented by:

Jeanne PetrucciM.S. Nutrition Education Candidate and R.D. Candidate

Teachers College, Columbia University

Objectives for program session

• Understand scientific rationale behind cancer-fighting foods

• Read food labels and identify optimal foods• Create home environment supportive of cancer-

fighting eating habits• Describe time-saving ways to create meals at

home• Identify recipes that fit into AICR [American

Institute of Cancer Research] guidelines

Participants will be able to:

Foods That Fight Cancer®According to AICR [American Institute for Cancer Research]

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

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

Under Investigation:Current and Recently Added:

Scientific Rationale

High fiber foods:Removal of hormones and cholesterolSatietyPlants only

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 AcidsLignans

Vitamins and Minerals:Folate [DNA repair]Vitamin C

Just the facts… White Beans

Environment Pantry:

Beans [legumes]Lentils – canned and driedDried beansQuinoaBrown RiceOther whole grainsTomato productsVegetables products [roasted peppers, sundried tomatoes, olives, capers]Good olive oil to be used as garnishRaw nuts and seeds [walnut, hemp, chia]Unsweetened soy milkGreen teasDried cherries and cherry juice

EnvironmentRefrigerator:Iced green tea Greens – washed, driedLettuces – particularly dark leafyCollards, kalePre-cut vegetables - carrotsSteamed vegetables – cauliflowerPre-roasted butternut squashPre-cooked quinoa or other grainsHummus – preferably homemadeBean dipsHerbs – rosemary, thyme, basilBerriesCauliflowerCabbageGreen beansMushroomsFlax mealTofu, tempeh, edamame, miso

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

SOY: The Bad Rap

Source: www.aicr.org

Environment

Counter/root basket – shelf stable items:

OrangesGrapefruitsApplesPomegranatesSweet potatoesOnionsGarlicTomatoesWinter squashes – spaghetti squash

Environment

Freezer:

PeasKaleSpinachQuinoaFrozen beans [garbanzo]Frozen berries and cranberriesFrozen acai – berries or juiceFresh fruit pops

Organic vs. Conventional

Environment

Environment

Non food supports – keep available/handy:

Food processorBlenderKnivesCutting boardsVegetable/fruit washGlass water bottleMesh bags for storageSalad spinnerTongsBowlsGlass storage containers

EnvironmentSocial Supports:

• 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

75% - 100% whole food, plant-basedSelect: 2+ cancer fighting vegetables, 1 whole grain,1 high quality proteinSeason with: ¼ cup dressing, savory vegetable

sauce, seasoned bean puréeTop with: Chopped herbs, vegetables, seasonings

Recipes

Gingered Acorn Squash

Quinoa Tabbouleh

Coconut Lime Soup

Shaved Grilled Brussels Sprouts

Kañiwa and White Bean Salad

Sautéed eggplant with tomato and capers

Objectives for program session

Objectives:

• Understand scientific rationale behind cancer-fighting foods

• Read food labels and identify optimal foods• Create home environment supportive of cancer-

fighting eating habits• Describe time-saving ways to create meals at

home• Identify recipes that fit into AICR [American

Institute of Cancer Research] guidelines