Download BE PART OF THE HEALTHY LIFE STYLE

Mobilizing Newcomers
and Immigrants to Cancer Screening Programs
funded by Public Health Agency of Canada (PHAC)
The views expressed herein do not necessarily represent the views of the Public Health Agency of Canada (PHAC).
A Healthy Life Style
Can Reduce Your
Cancer Risk
Cancer Risk Factors
A cancer risk factor is anything that
increases your chance of getting cancer
There are two kinds of risk factors:
 Things we cannot change
 Things we can change
Risk Factors You Cannot Change
Gender
Age
Family
Risk Factors You Can Change
Diet
Cancer
Screening
Physical
Activity
Alcohol
Obesity
Smoking
Healthy Eating
 Have healthy portion sizes
 Eat variety of foods
Photo courtesy of the Government of Manitoba
Healthy Eating
 Fill half your plate with
vegetables and fruits
 Eat the skin on the
vegetable or fruit
 Pick different colours
Healthy Eating
 Eat less refined grains (white)
Healthy Eating
Choose whole grains
 Rich in fibre
 Healthy colon
Healthy Eating
Milk and alternatives
 Drink 2 cups of milk or fortified beverages (soy,
almond, rice) every day
Healthy Eating
Eat Less Salt
 Do not add salt to your foods
 Eat less
‐ Salty snack foods
‐ Pickled foods and olives
‐ Salty condiments
Healthy Eating
Eat less salt
 Use the % Daily Value (% DV)
on the food label to see how
much sodium is in the food
‐ 5% DV or less is a little bit of
sodium
‐ 15% DV or more is a lot of
sodium
Healthy Eating
Eat Less Salt
 Make meals at home from
fresh ingredients
 Add flavour with herbs and
spices
Healthy Eating
Eat less sugar
 Sugar adds more calories to
foods.
 Cut back on the amount of
sugar you add to foods
 Read the food label to see how
much sugar is in the food per
serving.
 Choose foods with less than
10g sugar per serving.
Healthy Eating
Eat less sugar
Foods higher in sugar:
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Cakes
Candies
Chocolate
Cookies
Donuts
Ice cream
Muffins
Pastries
Pies
Sweetened cold and hot drinks
Healthy Eating
Eat Less Sugar
 Drink water or other unsweetened
drinks
 Choose foods made with
little or no added sugar
Healthy Eating
Eat less fat
 Most baked goods and many
processed foods are high in fat
 Deep fried food are high in fat
Healthy Eating
Eat less fat
 15 % or more is “a lot”
 Trans fat should be zero
 These types of fats increase
your risk for heart disease
and some types of cancer
Healthy Eating
Meat and alternatives
 Eat very little processed meat
(ham, pepperoni, bacon,
sausages)
 Eat less than 3 days per week
red meat (beef, pork, lamb,
bison and goat)
Healthy Eating
Meat and alternatives
 Choose lean meats
 Choose alternatives to red
meat: fish, chicken, beans,
lentils and tofu
Healthy Eating
Things to consider:
 Eat breakfast every day
 Eat meals at a table with your family
 Satisfy your thirst with water
 Colour your plate with fruits and vegetables
Healthy Eating
Things to consider:
 Make half of your grain
products whole grains
 Prepare food with little or
no fat
 Choose no salt added
products
Be Physically Active
Every step counts!
 Incorporate physical
activity in your daily life
(work, school, shopping)
 Stretch through the day
 Follow the Canadian
Physical Activity
Guidelines
Canadian Physical Activity Guidelines
Adults 18-64 Years
↑Physical activity = ↑Health benefits
 At least 150 minutes/week: aerobic activity
 At least 2 days/week: muscle and bone
strengthening activity
 May be done 10 minutes at a time - 30 minutes/day
 Talk with a health care provider if you are starting a
new physical activity
Maintain a Healthy Weight
Physical
Activity
Healthy
Eating
At least
30 minutes/day
Eat fruit, vegetables
and whole Grains
each day
Physical + Muscle &
bone building
activity
Limit salt, sugar and
fat
Walking,
gardening, stair
climbing, swimming
Limit the amount of
red meat or
processed meat
Don’t Smoke
 Avoid tobacco
 Avoid e-cigarettes
Don’t Smoke
 Avoid second hand smoke
 Avoid chewing tobacco
Limit Alcohol
5 oz (145 mL)
12% Alcohol
1.5 oz (45 mL)
40% Alcohol
12 oz (350 mL)
5% Alcohol
145 mL)
 Less than 1 drink per day for women
 Less than 2 drinks per day for men
↓ Alcohol = ↓ Risk
Know What is Normal
for Your Body
 Look
 Feel
See Your Doctor
 Call your doctor if you
notice any change in
your body
 Regular health visits
 Ask about cancer
screening
Get Screened
Screening sees what you can't see
Get Screened
There are 3 Ontario Cancer Screening
Programs:
Breast
Cervical
Colorectal
Get Screened
 Screening can find cancer early
before you can see or feel it
 When found early
treatment can be
easier and more
successful
Risk Factors and Cancer
Risk Factors You Can Change
Breast
Eat Healthy
Be physically
active
Maintain a
healthy weight
Do not use
tobacco
products
Limit Alcohol
Cervix
Colorectal
Be
Active
Get
Screened
It is part of
having a healthy
lifestyle.
Do Not
Smoke
Limit
Alcohol
Eat
Healthy
Eat Right Ontario
 Speak with a Registered Dietitian
 Translators for over 100 languages
 Recipes and tips
1-877-510-5102
www.eatrightontario.ca
Helpful Links
Canadian Cancer Society
cancer.ca
Cancer Care Ontario
cancercare.on.ca
Middlesex-London Health Unit
healthunit.com
Questions?
Thank you