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Nutrition and Your Diet Presented by:

\Sue Chapman, RDN, LD, CNSCSaint Mary’s Regional Medical Center




LEARNING OBJECTIVES

• Understand recommendations from AICR/WCRF on Nutrition and Cancer.

• Recommendations from American Academy of Nutrition and Dietetics Oncology Practice Group

• Useful applications and goals for nutrition.• Confirm current healthy nutrition practices!• Ideas for applying nutrition recommendations.




Agenda

PART ONE:• Recommendation from the American Institute For Cancer Research (AICR)

and The World Cancer Research Fund (WRCF)

1. Be a healthy weight2. Be physically active3. Eat a diet rich in whole grains, vegetables, fruits and beans4. Limit consumption of “fast foods” and other processed foods5. Limit consumption of red and processed meats6. Limit consumption of sugar-sweetened drinks7. Limit alcohol consumption8. Do not use supplements for cancer prevention9. Breastfeeding10. After cancer diagnosis, follow recommendations




Agenda continued…

PART TWO:

• Cooking tips• Kitchen tips• Tips for healthy eating

• Hands on demonstration:• Seasoning recipe• Fruit dip recipe• Smoothie recipe




1. Be a Healthy Weight

• Keep your weight within healthy range and avoidweight gain in adult life

• Next to not smoking, maintaining a healthy weightis the most important thing you can do to reduce your risk of cancer.

• Aim to be at the lower end of the healthy Body Mass index (BMI) range.




1. Be a healthy weight

How does being overweight increase cancer risk?• Excess body fat is associated with insulin resistance

• ↑ levels of insulin and increase in IGF-1 = ↑ growth of cancer cell• Body fat: adipose tissue is the site for making estrogen in post

menopausal women• Being overweight is linked to inflammation• Be as lean as possible without being underweight. Increase

lean body mass, reduce adipose tissue• Less likely to develop cancer as well as other chronic diseases• Goal: Healthy weight achievement




1. Healthy weight continued…

RECOMMENDATIONS: • Goal:

When in remission and/or not undergoing cancer treatment, modest amounts of weight loss reduces your risk of cancer

• Take home message• This is a time to heal, reenergize, and begin to feel whole again• Try to avoid dieting and stress around weight and weight loss

Gender Waist circumference (inches)

Men < 37

Women < 31.5




2. Physical Activity

• Always consult your doctor before beginning any exercise program

• Physical activity in any form helps to lower cancer risk. • Aim to build more activity, like brisk walking, into your

routine• Minimum of 150 minutes moderate or 75 minutes of

vigorous activity a week.• For cancer prevention/weight control: work toward

45-60 minutes moderate intensity physical activity.




2. Physical Activity continued…

RECOMMENDATIONS:• Set a goal- i.e. 20 minutes• Re-evaluate after meeting first goal• Regardless of BMI, being active in itself helps prevent cancer

• Tips to reduce sitting time• Stationary bike/treadmill while watching TV• Take the stairs instead of the elevator




2. Physical Activity continued…

• Being physically active doesn’t have to mean going to the gym

• How does physical activity reduce the risk of cancer?

• Reduce weight gain/help with weight loss• Healthier levels of body fat• Reduces the bioavailability of hormones like estrogen• Speeds up gut transit time




3. Plant foods Whole grains, vegetables, fruits, beans

Phytochemicals have potential to:• Stimulate immune system• Prevent substances from becoming carcinogens• Reduce inflammation/reduce cancer growth• Prevent DNA damage/assist with repair• Reduce oxidative damage• Prevent reproduction of damaged cells• Help regulate hormones




3. Plant Foodscontinued….

• What makes plant foods protective against cancer?

• Protection: (rich in phytochemicals)• Non-starchy vegetables and fruits (dark green,orange)• Allium vegetables: garlic, onion, leeks (stomach)• Garlic and foods that contain fiber (colorectal)• Whole grain consumption (colorectal)• Lycopene products: tomato (prostate)




3.Plant Foods continued…

RECOMMENDATIONS: (AICR’s New American Plate)• Eat 5 servings a day of a variety of non-starchy

vegetables and fruits• Eat unprocessed grains and/or legumes with each meal• Reduce and limit consumption of refined starchy foods• Plant protein sources




4. Limit consumption of “fast foods” and other processed foods

• Limiting these foods helps control intake and maintain a healthy weight

• There is strong evidence that consuming these foods are causes of weight gain,overweight and obesity

• Linked to 12 cancers




5. Animal Foods

• Why red meat and processed meats increase risk of cancer?

• Poultry, fish, eggs, and dairy products may be better alternatives than red meat• Any amount of processed meat has shown to increase the risk of cancer• Avoid all processed meats (contain nitrates and salts)

RECOMMENDATIONS:• If you eat red meat, eat less than 18 oz a week




6. Limit consumption of sugar sweetened drinks

• Drink mostly water and unsweetened drinks• Avoid sugary drinks• Can promote overconsumption of calories

Recommendation• Avoid overconsuming sugar sweetened beverages




7.Alcoholic Drinks

• How does alcohol increase cancer risk?• ethanolacetaldehyde (carcinogen)

• Ethanol helps carcinogens enter cells• Alcohol metabolism can damage cell DNA

• For cancer prevention, it’s best not to drink alcohol• If you choose to drink alcohol, however, limit your

consumption to one drink for women and two for men per day




8. Supplementation

• Some supplements increase the risk for cancer• Beta-carotene: ↑ the risk of lung cancer

• Aim to meet nutritional needs through diet alone• The panel does not discourage the use of multivitamins or

specific subsections of the population who stand to benefit from them (child bearing age, elderly).

• Caution against expecting any dietary supplement to lower cancer risk as well as a healthy diet can

• Always consult your doctor or dietitian before taking any type of supplement




9. Breastfeeding

• The greater amount of time a mother breastfeeds, the lower risk for pre/post menopausal breast cancer

RECOMMENDATIONS:• Breastfeed exclusively for first 6 months of life• Immune protection to babies as well as less likely to

become overweight later in life




10. Cancer Survivors

• Refers to those diagnosed with cancer, including those that have recovered, from time of diagnosis and forward

• After treatment, there may be special needs• The ability to consume or metabolize foods may be altered with

treatment• Recommend counseling with a health professional• Increase survivorship: monitor risk for new health issues• Recommendations for Cancer to be followed by cancer survivors




Question and Answer

Emerging Topics: • Omega-3 fatty acids-cold water fish,flax,nuts• Soy foods• Flaxseed: ALA, Plant Lignans (converted to

enterolignans) Omega- 3• Green tea: EGCG-powerful antioxidant, ?inhibit

cancer• Does sugar feed cancer?

ANY QUESTIONS?




PART TWO:

• Recipes/Tips to Healthy Eating• Meals: variety of colors- make a rainbow• Remove the salt shaker from the table• Have fruits/vegetables as grab and go snacks• Serve dinner buffet style to help keep portions in check

• Cooking Tips• Sauté your vegetables with olive oil/fresh herbs• Prepare meals on the weekend to save time• Pre-measure dry smoothie ingredients and freeze




Cooking Tips continued….

• Look for frozen or canned veggies or beans that can be heated up quickly

• Frozen brown rice, quinoa, whole grains make for easy preparation

• Cook in advance for easy heat up




REFERENCES

1. World Cancer Research Fund/American Institute for Cancer Research.Diet,Nutrition,Physical Activity and Cancer. A Global perspective. Continuous Update Project Expert Report 2018.

2.Oncology Nutrition Dietetic Practice Group, Oncology Nutrition for Clinical Practice. (Leser M, Ledesma N, Bergerson S, Trujillo E,eds.) Academy of Nutrition and Dietetics;2013

3.Gill C. Sugar and Cancer. https://www.oncologynutrition.org/erfc/healthy-nutrition-now/sugar and cancer/. Published 2014. Accessed April 6,2016

4. American Cancer Society Nutrition Physical Activity Guidelines Advisory Committee. American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention. A Cancer J Clin.2012.doi.10.3322/caac.2014/full.

https://www.oncologynutrition.org/erfc/healthy-nutrition-now/sugar%20and%20cancer/.%20Published%202014

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