Nutrition Basics

1. 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 aswell 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 weightthroughout life. • If you drink alcoholicbeverages, limitconsumption. 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 orlowfatmilk, 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 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 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. 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 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

16. Zesty Three Bean Salad • 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 • 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), 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