Making the Right Choices to Reduce Cancer Risk

The University of Georgia Cooperative Extension Service

Cancer risk can be reduced 60-70% by Sensible food choices A healthy weight Physical activity Not smoking

Specifically Cancer May Be Reduced By - 20% by eating 5 or more vegetables and

fruits per day 30% if you don’t smoke 30-40% if you eat a plant based diet,

maintain a healthy weight and exercise regularly

What are the major causes of cancer? Tobacco Inadequate intake of fruit and vegetables Excess alcohol intake Obesity Too much sun

Less Common Causes of Cancer Genetics Pollution Radiation Occupational hazards

Nutrition and Activity Guidelines from AICR and ACS Plant based diet with

plenty of fruits and vegetables

Low fat, low sodium foods

Less red meat More whole grains

Healthy weight Regular physical

activity Moderate alcohol if at

all Save storage and

preparation of food

What good nutrition and exercise can do Lung cancer reduced nearly 30% with

more fruits and vegetables Stomach cancer reduced 66-75% if fewer

foods preserved with salt were eaten Breast cancer reduced 33-50% if consume

a plant based diet with no alcohol

Reducing the risk Colon and rectal cancer reduced 66-75%

with high vegetable diet with little meat and alcohol and regular physical activity

Mouth and throat cancer reduced 33-50% with high vegetable and fruit intake and little alcohol

Liver cancer reduced 33-66% with less alcohol and aflatoxin not in food

Four P’s of Prevention Plant Based Portion Controlled Physically active Practical thinking

Why a Plant Based Diet Helps Fewer calories and less fat More vitamins, minerals, phytochemicals

and antioxidants Less alcohol

Plant Based Goals 5 - 9 servings of

fruit vegetables 3 - 7 whole grains

Phytochemicals Diallyl sulfides

Carotenoids Betacarotene Lycopene Lutein Zeaxanthin

Onions, garlic, leeks

Carrots, cooked tomatoes, leafy greens, sweet potatoes

Phytochemicals Indoles and

isothiocyanates (cruciferous vegetables)

Isoflavoids

Broccoli, cabbage, cauliflower, kale, brussel sprouts

Soy

Phytochemicals Phenolic acids

Saponins

Terpenes

Berries, citrus, apples, whole grains and nuts

Beans, other legumes

Cherries, rosemary, citrus peel

Over 100 phyto-chemicals in just one fruit or vegetable – may work together so supplements are not the same

Ultimate Goal – Meat as a Condiment – Not the Main Event

The 2nd P - Portion Control Prevents overweight and obesity associated

with cancer of – Colon Breast Pancreas Kidney Prostate Endometrium (lining of uterus)

Reducing Risk Prevent childhood weight problems Have BMI between 18.5 and 25 Don’t gain more than

11 pounds during adulthood Apple shape more at risk Just a 10% weight loss is beneficial

Know your portion sizes ½ cup

¼ cup

1 cup

3 oz.

½ baseball, rounded adult handful

Golf ball, scant adult handful

Baseball, adult fist

Deck of cards, bar of soap

Other portions of interest 1 oz. meat – small matchbox 8 oz. meat – thin paperback book 1 oz. cheese – 4 dice Med. potato – computer mouse 2 tablespoons peanut butter – ping pong

ball

High fat foods Increase risk for

cancer of the Lung Colon Rectum Breast Endometrium Prostate

What are some ways you can cut fat and calories? Snack on fruit and

vegetables Order smaller

portions Read labels Look for lower fat

version of foods

Steam, bake, microwave or stir fry

Use fresh over processed food

Add spices and herbs instead of fat

The 3rd P – Physical Activity Associated with

reduced risk for Colon cancer Breast cancer Lung cancer

To Lower Cancer Risk More May be Better

Moderate to vigorous intensity

30-45 minutes or more per session

5 or more days a week

For kids – 1 hour per day

Moderate or Brisk Activity versus Vigorous Activity Moderate

Walk – 4 mph Canoeing – 3 mph Gardening Volleyball Biking Dancing

Vigorous Walking hills Hiking Tennis Swimming laps Jogging Stair climbing

4th P – Practical Thinking Gradual changes Slow weight loss Planning activity into weekly schedule Planning menus, shopping lists and time

for food preparation

In summary What are the 4 P’s of cancer prevention? What does the “New American Plate” look

like? What are you going to do this week to

lower your risk for cancer?