Presented by HealthLinks Nutrition Basics Presented by HealthLinks

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 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

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

Found in MS Office templates Grocery List & Menu Found in MS Office templates Nutrition & Cancer

Chicken w/ Lime & Avocado Salsa Ingredients 4 chicken cutlets (or two boneless, skinless breasts, halved) 3 tablespoons extra virgin olive oil 3 large avocados, halved, pitted, peeled and chopped 1 large tomato, chopped 1 medium red onion, cut in thin strips 1 jalapeno pepper, seeded and sliced 3 tablespoons lime juice 1/4 cup packed fresh cilantro leaves Lime wedges SERVINGS: 4 DIFFICULTY: MODERATE COOK TIME: 1-30 MIN Nutrition & Cancer

Pork Skewers w/ Peanut Sauce 1 lb. boneless pork (such as loin or tenderloin), cut into 1-½-inch pieces 1 small red sweet pepper, seeded and cut into 1-½-inch pieces 1 cup 1-½-inch pieces fresh pineapple 5 Tbsp. water 2 Tbsp. creamy peanut butter 2 Tbsp. finely chopped fresh pineapple 1 to 2 tsp. finely chopped serrano pepper* 1 small clove garlic minced ½ tsp. ground cinnamon ½ tsp. reduced-sodium soy sauce PREP TIME: 25 min TOTAL TIME: 35 min Nutrition & Cancer

Turkey Steaks w/ Spinach, Pears, & Blue Cheese Ingredients: 2 turkey breast tenderloins (1 to 1-1/4 lb.) 1 tsp. dried sage, crushed Salt and freshly ground black pepper 2 Tbsp. butter 1 6-oz. pkg. fresh baby spinach 1 large pear, cored and thinly sliced 1/4 cup crumbled blue cheese Servings:  4 Total time: 20 min Nutrition & Cancer

Zesty Three Bean Salad Chill: up to 24 hours 2 cups frozen sweet soybeans (edamame) 1 15-oz. can kidney beans, rinsed and drained 1 15-oz. can garbanzo beans (chickpeas), rinsed and drained 1/2 cup thinly sliced red onion 1/2 cup chopped fresh cilantro 1/4 cup olive oil 1 tsp. finely shredded lime peel 1/4 cup lime juice Chill: up to 24 hours Nutrition & Cancer

Asian Pear Salad Time: 20 min Serves: 4 1/4 cup fresh lime juice 1  teaspoon  roasted almond oil or extra- virgin olive oil 2  tablespoons  honey 1/4  teaspoon  kosher salt 1/8  teaspoon  cayenne 2  ounces  small, whole tender lettuces or salad mix (about 1 lightly packed qt.) 1  large unpeeled Asian pear, cut in thin wedges 2  firm-ripe unpeeled Fuyu persimmons, cut in thin wedges 1/3  cup  toasted sliced almonds Time: 20 min Serves: 4 Nutrition & Cancer

Additional Resources National Cancer Institute 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