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Benefits of a Plant Based Diet to Reduce Risk of Chronic Disease
Michelle Bratton RD CSOSeptember 12, 2013
University of Arizona cancer Center
Educational Series Promoting Good Health
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• Identify risk factors for cancer and other chronic diseases
• Describe diet and lifestyle recommendations to reduce cancer risk
• List characteristics of a plant-based diet
Learning Objectives
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He that takes medicine and neglects
diet wastes the skill of the physician.
- Chinese Proverb
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Be as Lean as Possible Without Becoming Underweight
One of the most important things you can do to reduce your risk of cancer as well as other diseases
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Obesity As a Risk FactorHeart DiseaseStrokeType 2 DiabetesCancer
• Post-menopausal Breast, Renal, Esophageal, Colorectal, Pancreatic, Gallbladder, Endometrial, Myeloma
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What is My Risk?Body Mass Index• LESS THAN 18.5 -
UnderWeight• 18.5-24.9 – Healthy• 25-29.9 – Overweight• 30 OR MORE – Obese
Abdominal Obesity Can Act as A “Hormone Pump”
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How To Do It
Choose foods lower in energy density
Be physically activeAvoid fast food and
sugary drinksKeep an eye on
portion sizes
Keep a food diaryEat breakfastTry cookingPlan mealsGet help
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Be physically active for at least
30 minutes every day!
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Exercise? Yes!
Regulate hormone levels
Immune function
Weight control
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Avoid sugary drinks.
Limit consumption of energy-dense foods
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Compare 100 Grams of…• Watermelon 23 calories• Oatmeal 71 calories• Banana 85 calories• Fish 105 calories• Chicken 165 calories• Wheat bread 266 calories• Chocolate 535 calories • Nuts 597 calories
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Don’t Drink Your Calories
Avoid regular sodaLimit fruit juiceLimit alcoholChoose water, unsweetened
tea or coffee
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• Eat more of a variety of vegetables,
fruits, whole grains and legumes such as beans.
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What is the link?• Vitamins• Minerals• Fiber• Phytochemicals• Five a day• How about 7-9
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How To Do ItBreakfast
• Berries on your cereal or juiceLunch
• Vegetable soup or carrot sticksSnack
• AppleDinner
• Salad and cooked vegetable
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Or The New American Plate
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Starchy Foods and Whole Grains
Choose less processed grains• Whole-grain bread• Brown rice, wild rice • Whole grain cereal• Whole grain pasta• Quinoa, cous cous, farro, barley
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Limit consumption of red meats and avoid processed meats
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Strongest evidence for crcIncreased red meat often means less
plant based foodsLimit vs. Avoid
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3 ounce portion 6 times a week
6-8 ounce portion two or three times a week
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Instead of Red Meat…
FishChicken TurkeyBeans
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If consumed at all, limit alcoholic drinks to 2 for men and
1 for women a day
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Tips For Reducing Alcohol
Opt for smaller servings. Avoid double measures of spirits.
Alternate between alcoholic and non-alcoholic drinks
Dilute alcoholic drinksKeep a few nights each week
alcohol free
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Limit consumption of
salty foods
and
foods processed with salt
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5 Steps to Reduce Salt
1. Eat more vegetables and fruits
2. Choose home cooked meals
3. Gradually reduce the salt you use
4. Use spices, herbs, garlic, lemon
5. Check food labels
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Do not use supplements to
protect
against cancer
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A Delicate Balance
• Supplements provide higher levels of nutrients than foods
• SELECT trial
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Useful Supplements
Folic acid for early pregnancyVitamin D and iron for pregnant
women and nursing mothersCalcium for bone healthChildren?Low calorie dietsVitamin D
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After treatment, cancer survivors should follow the recommendations for cancer prevention
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Preventing Cancer Recurrence
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Reliable ResourcesEatright.orgAmerican Cancer SocietyNutrition.govMayo ClinicAmerican Institute for Cancer Research
(AICR)Natural Medicines DatabaseConsumerlab.comNutrition Action Health LetterWhat to Eat by Marion Nestle
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Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well
as a necessity.
-VOLTAIRE
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