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IMPORTANT TIPS TO KEEP IN MIND • Always read nutrition labels—they can help you: - Control calories - Make healthy food choices • Be aware of your overall calorie intake - Watch calories in addition to fat, protein, and sugar - Eating smaller portions is the first step • Eat foods that contain good fats—polyunsaturated and monounsaturated fats - Good fats are not only heart healthy, but they may be prostate healthy, too - Good fat and protein sources may help reduce your appetite •Consume several servings of fruits (4 servings) and vegetables (3–4 servings) every day1 - Eat a variety of fruits and vegetables—they’re all healthy, regardless of color - Limit fruit and vegetable juices, which can be high in calories •Eat fish at least twice every week2 - Fish is not only heart healthy, but it may be prostate healthy, too - Eat baked or broiled fish—try to stay away from fried fish • Use healthy cooking oils—but in moderation -Some healthy oils are olive, soybean, canola, and safflower oils -Watch how much you use—each tablespoon of any oil has about 120 calories • Consume soy, seeds, and nuts as part of your regular diet - Some healthy seeds are flaxseed, sesame seeds, and sunflower seeds -Some healthy nuts are almonds, walnuts, Brazil nuts, cashews, and pecans -Nuts are low in saturated (bad) fat, high in some vitamins and monounsaturated (good) fat, and may contain compounds associated with prostate health -Remember the calories, though—a serving of seeds or nuts is 1 ounce, or a quarter cup Nutrition, Vitamin, and Supplement Guide • Eat 20–30 grams of fiber every day -High-fiber foods include beans, fruits, vegetables, bran, whole grains, and oats, to name just a few -When you increase your fiber intake, also increase your water intake -Try to get your fiber from healthy foods rather than from supplements • Reduce your sodium (salt) intake -The American Heart Association says you should eat less than 1500 mg of sodium each day3 -Processed foods contain high amounts of sodium -Don’t be fooled by products marked “lower sodium”—read the nutrition labels NUTRITION TIPS When it comes to following a healthy nutrition plan, there’s a lot to know. REFERENCES 1. American Heart Association. Suggested servings from each food group. http://www.heart. org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Suggested-Servingsfrom-Each-Food-Group_UCM_318186_Article.jsp. Accessed November, 28, 2011. 2. American Heart Association. Fish and omega-3 fatty acids. http://www.heart.org/ HEARTORG/General/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp. Accessed November 28, 2011. 3. American Heart Association. Frequently asked questions about sodium. http://www.heart. org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Frequently-AskedQuestions-About-Sodium_UCM_306840_Article.jsp. Accessed November 28, 2011. For more information, visit PROSTATE.COM. ©2013 AbbVie Inc. North Chicago, IL 60064 1259786-1356205 June 2013 Here are a few tips to help you eat a healthy diet. These tips are general and do not provide all the information you need to form an individualized nutrition plan. Talk to your doctor to create your personalized nutrition plan. VITAMINS AND SUPPLEMENTS VITAMIN/SUPPLEMENT WHAT YOU SHOULD KNOW Taking certain vitamins or supplements can help improve your health. But not all of them are good for men with prostate cancer. Some vitamins and dietary supplements of particular interest to men with prostate cancer are discussed in the table below. It’s very important to discuss any product with your doctor before you start taking it. Use this table to discuss vitamins and supplements with your doctor and check the box to the right of any product that your doctor says you should take. This information is adapted from Promoting Wellness for Prostate Cancer Patients, 3rd edition, by Mark Moyad, MD, MPH (see pages 37–59 for more information on supplements). VITAMIN/SUPPLEMENT WHAT YOU SHOULD KNOW Calcium supplements Multivitamins Vitamin D • Generally, men need 1000– 1200 mg of calcium daily •Consider supplements if you have certain bone-health concerns or are not absorbing enough calcium from your diet •Tests can help determine your individual calcium needs •Take a women’s multivitamin without iron or a children’s multivitamin several times per week—no more than 1 per day •It is possible that high multivitamin doses may feed prostate tumors •See next panel for more information •Normal blood levels of vitamin D are necessary to maintain bone health •Try to get more by eating foods fortified with vitamin D and fish or fish oil •A blood test can determine whether you need more vitamin D and should consider a supplement Vitamin C •Can improve immune health at moderate doses of about 500 mg per day American ginseng (Panax quinquefolius) • Shown to help some patients reduce fatigue and improve energy levels during cancer treatment • Should not be used during localized prostate cancer treatment because it may have blood-thinning effects Selenium TAKE Korean red ginseng (Panax ginseng) and maca Zinc B-complex vitamins Additional supplements recommended by your doctor: TAKE MULTIVITAMINS: HOW MUCH IS TOO MUCH? Less is more when it comes to multivitamins. Use the table below to determine whether a multivitamin contains too much or too little of key ingredients. Write in how much of each ingredient is in your multivitamin to help ensure you’re getting the right amount. Make sure the amounts in your multivitamin do not exceed the maximum daily dosage, and discuss any changes in your dosage with your doctor. VITAMIN/MINERAL/ NUTRIENT MAXIMUM DAILY DOSAGE NEEDED •Tests can determine if you need more selenium •Try to get more from food sources first •If food sources aren’t providing enough, consider a low-dose multivitamin •Do not take individual selenium supplements Vitamin A 2500–5000 IU Vitamin C 60–120 mg Vitamin D At least 400–800 IU (10–20 mcg) Vitamin E 15–30 IU Vitamin K 20–80 mcg Vitamin B1 (thiamine) 1–1.5 mcg • Has helped some men increase sexual health (erectile function and libido) •Serious quality-control issues exist—find a reputable brand Vitamin B2 (riboflavin) 1–2 mcg Vitamin B3 (niacin) 20 mg Vitamin B6 (pyridoxine) 2 mg Vitamin B12 (cobalamin) 6 mcg •Do not take individual zinc supplements—get it in a multivitamin •High-dose zinc has been linked to some negative health effects, including an increased risk of aggressive prostate cancer Folic acid 400 mcg Biotin 30–150 mcg Pantothenic acid 10 mg Calcium At least 200–500 mg Iodine 150 mcg •Not recommended •May help prostate cancer tumors grow in some men •May contribute to heart disease at high doses Magnesium 50–100 mg Zinc 10–15 mg Selenium 20–100 mcg Copper 2 mg Manganese 2 mg Molybdenum 80 mcg AMOUNT IN YOUR MULTIVITAMIN