Nutrition and Physical Activity

On Any Given Day in the US... 815 billion calories are consumed 2700 calories per person = 700 extra calories on average 47 million hot dogs 4 million pounds of bacon 60 million pounds of red meat 170 million eggs Nutrition & Cancer

The Bottom Line: We are eating TOO MUCH! Nutrition & Cancer

Nutrition And Chronic Disease If Americans ate a healthy, balanced diet, as many as one-third of all cancer deaths in the United States could be prevented. Factors that can affect cancer risk include types of foods, preparation, portion sizes, fat content, food variety, and overall balance of the diet. Nutrition & Cancer

Strength Of Evidence Strong evidence supports a diet made mostly of vegetables, fruits, whole grains, and beans that helps maintain a healthy weight. These eating habits are associated with reduced risks for many cancers as well as other diseases. Nutrition & Cancer

It’s More Than Just Cancer Maintaining a healthy weight by eating right and engaging in physical activity also reduces the risk for chronic diseases such as heart disease and diabetes. Moderate physical activity for at least 30 minutes each day also protects against some cancers. Nutrition & Cancer

The trouble with healthy meals… Bland and boring Chicken, chicken, chicken What about dessert? It’s too much trouble to plan healthy meals Nutrition & Cancer

The Solution? Variety Balance Moderatio n Nutrition & Cancer

The American Cancer Society’s Recommendations Eat a variety of healthy foods based mostly on vegetables, fruits, whole grains, and beans. Adopt a physically active lifestyle. Maintain a healthy weight throughout life. If you drink alcoholic beverages, limit consumption. Nutrition & Cancer

10 Simple rules for healthy eating Eat regularly (every 3-5 hrs) Balance your meals Eat 5-9 servings of fruits and vegetables Emphasize whole grains Watch portion size Focus on healthy fats and oils Enjoy the sensual and social aspects of eating Limit sugar and artificial sweeteners (low fat items often have added sugar!) Be sensible about salt Drink plenty of water (6-10 glasses) Nutrition & Cancer

Healthy food group choices Grains*: whole wheat, brown rice, whole corn, oatmeal Fruit*: fresh, juice, low sugar canned, cooked, dried Vegetables*: juice, raw, cooked, low sodium canned Meat/Meat alternative: lean meats, egg whites/egg substitutes tofu, beans, nuts Dairy: fat free or lowfat milk, yogurt, and cheese Variety leads to enjoyment and helps you get the nutrients and fiber that you need *The majority of your calories should come from these groups Whole grains have more fiber and fiber which helps you feel fuller longer Fruits and Vegetables should be varied by color to assure that the broad range of nutrients are consumed Nutrition & Cancer

What is a serving size? Meat: 3 oz = deck of cards, 3 oz fish = checkbook Fruit: 1 medium fruit = tennis ball, ½ cup cut = rounded handful Cheese: 1 oz = 4 dice Vegetable: ½ cup cooked or raw = rounded handful, 1 cup leafy = baseball Grains: 1 bread slice, ½ cup pasta/rice= rounded handful Snack food: 1 oz = rounded handful Butter, oil, dips: 1 tbsp = tip of thumb Play portion distortion game Use portion plate and handout Nutrition & Cancer

Bad fats vs Good fats What is a bad fat? Saturated fats: primarily from animal sources, coconut, and palm oils; usually solid at room temperature Trans fats: processed vegetable oils (“Partially hydrogenated” or “shortening”); found primarily in snack food and baked goods These fats may raise LDL (bad cholesterol) What is a good fat? Monounsaturated: vegetable oils such as canola, olive, and peanut; liquid at room temperature Polyunsaturated: vegetable oils such as safflower, sunflower, corn, flaxseed, also in seafood, and includes essential fatty acids that naturally exist in food. Liquid or soft and room temperature These fats lower LDL and decrease risk of heart disease Nutrition & Cancer

Practice Mindful Eating Unmindful eating can lead to overeating and not experiencing the full pleasure of food Give your full attention to the meal, avoid distractions such as TV and reading Take a moment to appreciate aroma, appearance, and flavor Slow down, it takes a while for your brain to recognize that your are full, so give eating the respect that it deserves, Be aware of your hunger level, check it at the beginning and half way through the meal Nutrition & Cancer

Physical Activity Is Important Moderate physical activity for at least 30 minutes a day, 5 days a week lowers the risk of: Most cancers Heart disease Stroke Diabetes And more… Nutrition & Cancer

Physical activity reduces risks by: Strengthening the immune system Shortening the time it takes food to move through the intestines Altering body composition Changing hormone levels Nutrition & Cancer

What is moderate activity? Anything that makes you breathe as hard as you would during a brisk walk Examples: Brisk walking Mopping Dancing Raking the lawn Softball Pushing the lawn mower Volleyball Playing doubles tennis Nutrition & Cancer

How much do I need to do to lose weight? 3500 Calories = 1 lb 100 Calories/day = 10 lbs/ yr examples: 30 min of housework, 30 min of weight lifting, 20 min of gardening or mowing the lawn* 300 Calories/day = 30 lbs/ yr Examples: 1 hr of walking (20 min/mile), 1 hr of yoga, 1 hr of bicycling (8 mph)* *Calculations based on 150 lbs person Nutrition & Cancer

The Bottom Line Healthy eating habits and other factors could reduce cancer deaths in the United States by as much as 30%. Cancer risk can be reduced by: Adopting a diet that emphasizes plant foods (such as fruit, vegetables, grains, and beans), Being physically active, Maintaining a healthy weight, and Limiting alcohol use. Nutrition & Cancer

Contact The American Cancer Society American Cancer Society programs and services are available 24 hours a day, 7 days a week. To reach us: Visit the American Cancer Society Internet site at www.cancer.org. Call toll-free, 1–800–ACS–2345. Nutrition & Cancer

Additional Resources National Cancer Institute Nutrition & Cancer Cancer Information Service and 5 a Day campaign 1–800–4–CANCER (toll free), www.nci.nih.gov, www.5aday.gov American Dietetic Association Nutrition and diet information www.eatright.org Center for Nutrition Policy and Promotion Dietary guidelines www.cnpp.usda.gov Centers for Disease Control and Prevention Division of Nutrition and Physical Activity http://www.cdc.gov/nccdphp/dnpa/ Nutrition & Cancer