Download 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 6070% 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

Onions, garlic, leeks

Carotenoids

Carrots, cooked
tomatoes, leafy
greens, sweet
potatoes




Betacarotene
Lycopene
Lutein
Zeaxanthin
Phytochemicals

Indoles and
isothiocyanates
(cruciferous
vegetables)

Broccoli, cabbage,
cauliflower, kale,
brussel sprouts

Isoflavoids

Soy
Phytochemicals

Phenolic acids

Berries, citrus, apples,
whole grains and nuts

Saponins

Beans, other legumes

Terpenes

Cherries, rosemary,
citrus peel
Over 100 phytochemicals 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?