1. Presented by HealthLinks
Nutrition Basics
Presented by HealthLinks

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 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

8. 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

9. 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

10. 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

11. 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

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

13. 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

14. 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

15. 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 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

16. 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

17. 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

18. Additional Resources National Cancer Institute
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