Making the Right Choices to Reduce Cancer Risk
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Transcript of Making the Right Choices to Reduce Cancer Risk
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
plenty of fruits and vegetables
Low fat, low sodium foods
Less red meat More whole grains
Healthy weight Regular physical
activity Moderate alcohol if at
all Save storage and
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
Carotenoids Betacarotene Lycopene Lutein Zeaxanthin
Onions, garlic, leeks
Carrots, cooked tomatoes, leafy greens, sweet potatoes
Phytochemicals Indoles and
isothiocyanates (cruciferous vegetables)
Isoflavoids
Broccoli, cabbage, cauliflower, kale, brussel sprouts
Soy
Phytochemicals Phenolic acids
Saponins
Terpenes
Berries, citrus, apples, whole grains and nuts
Beans, other legumes
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
¼ cup
1 cup
3 oz.
½ baseball, rounded adult handful
Golf ball, scant adult handful
Baseball, adult fist
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
vegetables Order smaller
portions Read labels Look for lower fat
version of foods
Steam, bake, microwave or stir fry
Use fresh over processed food
Add spices and herbs instead of fat
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
Walk – 4 mph Canoeing – 3 mph Gardening Volleyball Biking Dancing
Vigorous Walking hills Hiking Tennis Swimming laps Jogging 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?