1. Nutrition and Physical Activity

2. 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

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

4. 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

5. 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

6. 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

7. 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

8. The Solution?
Variety
Balance
Moderatio n
Nutrition & Cancer

9. 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. 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

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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

18. 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

19. 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

20. 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
Call toll-free, 1–800–ACS–2345.
Nutrition & Cancer

21. Additional Resources National Cancer Institute Nutrition & Cancer
Cancer Information Service and 5 a Day campaign
1–800–4–CANCER (toll free),
American Dietetic Association
Nutrition and diet information
Center for Nutrition Policy and Promotion
Dietary guidelines
Centers for Disease Control and Prevention
Division of Nutrition and Physical Activity
Nutrition & Cancer