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Reducing Your Risk of Cancer Laurie Cartrett objectives To identify 3 lifestyle changes that could reduce their risk of cancer. To write a one day menu for themselves based on the New American Plate. To identify foods rich in phytochemicals that help to reduce the risk of cancer.

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objectives
objectives
  • To identify 3 lifestyle changes that could reduce their risk of cancer.
  • To write a one day menu for themselves based on the New American Plate.
  • To identify foods rich in phytochemicals that help to reduce the risk of cancer.
  • To learn standard USDA portion sizes for common groups of food.
the new american plate

The New American Plate

American Institute for Cancer Research

slide5

The New American Plate is based on the research reportFood, Nutrition, and Prevention of Cancer: A global Perspectivefrom 1997 by the America institute for Cancer Research

think about your favorite meal

Think about your favorite meal.

Draw your favorite meal on your paper plate. Draw the foods to scale and name them.

the new american plate is
The New American Plate Is:
  • Healthy
  • Not a Diet
  • Based on research
  • Plant Based
  • Great Tasting
30 to 40 of all cancers could be prevented just by changing the way we eat and by exercising
30% to 40 % of all cancers could be prevented just by changing the way we eat and by exercising
all you have to do is to take a look at your plate
Old American plate

8-10 ounces of meat

1 cup or more buttery potatoes

1 cup or more buttery peas

New American plate

A ¾ cup of a whole grain, such as rice

Topped with 3 ounces of meat

Two or more steamed vegetables

All you have to do is to take a look at your plate.
new american plate
New American Plate
  • A Plant based diet
the new american plate is a plant based way to eat it is full of vegetables fruits and whole grains
The new American Plate is a plant based way to eat. It is full of vegetables, fruits, and whole grains.
switching to fruits and vegetables will
Switching to fruits and vegetables will
  • Add phytochemicals to your diet to help protect against cancer.
  • Be naturally low in calories
  • Allow you to eat larger more satisfying meals
what s on a new american plate
What’s on a New American Plate?
  • Plant based foods should cover 2/3 of the plate.
  • Meat, fish, or poultry should cover 1/3 of the plate.
there are over 900 different phytochemicals
There are over 900 different phytochemicals
  • garlic and onions
  • broccoli and cabbage
  • tomatoes and peppers
  • oranges and citrus
  • red colored fruits
  • beans and grains
  • herbs and spices
  • green tea
five or more a day
Five or more a day
  • Everyone should eat 5 or more fruits and vegetables a day.
  • Eat fruit and vegetables at every meal to reach your 5 servings a day.
  • Juice does count.
  • Solid fruits or vegetables are better.
fruits and vegetables
Fruits and Vegetables
  • Choose colorful foods
  • Eat a variety
  • Choose dark green foods
phytochemicals in herbs and spices fight cancer
OREGANO MAY BE PROTECTIVE AGAINST BREAST, OVARIAN, AND ENDOMETRIAL CANCERS.

TURMERIC MAY BE PROTECTIVE AGAISNT PROSTATE, COLON, AND SKIN CANCER.

.

ROSEMARY MAY BE PROTECTIVE AGAINST BREAST, LUNG, AND SKIN CANCERS.

GINGER HAS ANTIOXIDANT AND ANTI-INFLAMATORY EFFECTS.

Phytochemicals in Herbs and Spices Fight Cancer
other plant based foods
Other Plant Based Foods
  • Eat at least 7 servings of other plant based foods each day.
  • These include oatmeal, brown rice, legumes, and whole wheat breads.
meat portions per day
Limit daily portions of red meat to 3 ounces cooked weight.

No portion limits are set for fish or poultry, but keep portions small to leave room for plenty of fruits and vegetables.

Meat Portions Per Day
think of meat as a side dish

Think of Meat as a Side Dish

Top your favorite rice, barley or whole wheat pasta with 2 –3 ounces of cooked meat and plenty of vegetables.

vegetables can be fattening
Vegetables can be fattening!
  • Limit cheese sauce, gravy, and salad dressing.
  • Limit fried foods.
  • Limit margarine and butters.
  • Do bake, steam, or stir-fry.
  • Do use spices or herbs.
portion size matters
Portion Size Matters

It is not only what we eat that is important but how much we eat.

measure or weigh
Measure or Weigh

Learn to guess the portion size of some of your favorite foods by first weighing or measuring them to see what a standard measurement looks like.

standard portions
Standard portions
  • Fruit 1 medium piece or ½ cup
  • vegetables ½ cup
  • leafy vegetables 1 cup
  • pasta, and rice ½ cup
  • dry cereal 1 ounce
  • red meat 3 ounces
  • dry beans ½ cup
plan your new american plate

Plan your New American Plate

Use your new paper plate to redraw your favorite meal based on the New American Plate

another risk
Another Risk
  • Being overweight or obese increases your cancer risk.
  • breast cancer
  • colon cancer
  • endometrial cancer
  • kidney cancer
  • esophageal cancer
body mass index

Body Mass Index

Your body mass index is a ratio of your weight to height.

other ways to measure overweight
Other ways to measure overweight
  • Waist measurements-
  • Women over 35 inches
  • Men over 40 inches
  • Waist-to-hip ratio-
  • Divide the waist measurement by the
  • hip measurement.
body fat as a cancer promoter
Body Fat as a Cancer Promoter
  • Being overweight and inactive causes basic chemical changes in the body.
  • These changes make it easier for cancer to grow.
  • People most at risk are overweight post- menopausal women.
exercise can fight cancer
Exercise Can Fight Cancer
  • Physically active people have lower cancer risks.
  • Exercise helps to regulate the production of hormones.
  • Physical activity is clearly linked to lower breast and colon cancer.
get moving
Get Moving
  • Regular exercise seems to reset the body’s systems.
  • Thirty minutes of vigorous exercise 5 times a week.
  • Need to raise the heart rate and sweat.
lifestyle decisions
LIFESTYLE DECISIONS
  • EXERCISE
  • EAT WELL
  • NO TOBACCO
aicr diet and health guidelines
AICRDiet and Health Guidelines
  • 1. Chose a diet rich in a variety of plant based foods.
  • 2. Eat plenty of vegetables and fruits.
  • 3. Maintain a healthy weight.
  • 4. Drink alcohol only in moderation, if at all.
  • 5. Select foods low in fat and salt.
  • 6. Prepare and store foods safely.
  • 7. Do not use tobacco in any form.
work with a partner
Work with a partner
  • What are three things you could do to reduce your risk of getting cancer?
  • Write a menu for yourself based on the New American Plate.
  • Include 3 foods that are rich sources of phytochemicals in your menu.
  • Record the portion sizes next to the foods.
  • How can you plan 30 minutes of exercise into your daily routine.
american institute for cancer research

American Institute for cancer Research

for more information:

www.aicr.org

1-800-843-8114

1759 R Street NW

Washington, DC 20009

centers for disease control
Centers For Disease Control
  • for more information:
  • www.cdc.gov