Fighting Cancer From Your Kitchen

Transcription

1 Fighting Cancer From Your Kitchen Alicia Gilmore, MS,RD,CSO,LD,CNSC Clinical Nutrition School of Health Professions University of Texas Southwestern Medical Center 1

2 What is a cancer protective diet? Fruits Vegetables Whole grains Low in red/processed meats Low in Sugar Foods Low in salt Healthy weight Activity 2

3 3

4 Plant Based Diet What is this? More Fruits, Vegetables, Whole Grains, Legumes 5 or more servings of fruits and vegetables 1 cup leafy ½ cup chopped 1 whole piece of fruit 4

5

6 Plants Phytochemicals Super Power Allium family Cruciferous Vegetables Red, Orange and Green fruits and vegetables Allicin (forms s-allyl cysteine), kaepferol, quercetin, inulin, saponins Indoles, Isothiocyanates, and Glucosinolates Carotenoids beta carotene, lycopene, lutein, zeaxanthin Decrease inflammation, slow cancer growth, lowers colon and stomach cancer risk Block carcinogens, prevent tumor growth, Limit production of cancerrelated hormones Inhibit cancer growth, work as antioxidants and improve immune response Whole soy foods Isoflavones Inhibit tumor growth, limit production of cancerrelated hormones, antioxidant 6

7 Plant Phytochemical Super Power Apples, Citrus fruits, onions, purple sweet potatoes, soybean and soy products Flavonoids (anthocyanin and quercetin) Inhibit inflammation and tumor growth, immune system Cherries, citrus fruits peel, rosemary Terpenes Protect cells from becoming cancerous, slow cancer cell growth, immune system, limit production of cancer-related hormones, antioxidants Green tea, Grapes, wine, berries, citrus fruits, apples Polyphenols (ellagic acid and resveratrol) Prevent cancer formation, prevent inflammation, antioxidant 7

8 Whole Grains What is a whole grain? 8

9 Why is this important? Diets higher in fiber and whole grains can decrease risk of colorectal cancer What to look for: On the ingredients list, look for the term whole or a specific whole grain (such as oats) listed as the first ingredient. If a whole grain is listed first and refined grain is listed after, then a product is mostly whole grain. When purchasing cornmeal, polenta or grits, look for whole corn or wholegrain corn. If the package says degermed corn, it is not whole grain. You can also look for the Whole Grain Stamp 9

10 Whole Grains Amaranth Barley Buckwheat Corn, including whole cornmeal and popcorn Millet Oats, including oatmeal Quinoa Rice, both brown rice and colored rice Rye Sorghum Teff Triticale Wheat, including varieties such as spelt, emmer, farro, einkorn, Kamut,durum and forms such as bulgur, cracked wheat and wheatberries Wild rice 10

11 Ways to increase whole grains in your diet Replace half the white flour with whole-wheat flour in your usual recipes for muffins, quick breads and pancakes. Try whole-wheat pastry flour for a lighter texture. Try grains with shorter cooking times like bulgur, whole-wheat couscous, quinoa and whole-grain pasta. Wild rice, brown rice, millet or sorghum take about 30 to 45 minutes to prepare. Add wild rice, brown rice, sorghum, quinoa, farro, wheat or rye berries, or barley to salads and soups: Use your leftover cooked grains in a soup you can heat up quickly, or let the grains cook right in your homemade soup. 11

12 Legumes

13 Legumes Health-promoting substances that may also protect against cancer: Lignans and saponins Resistant starch, starch not digested in the small intestine, is used by healthful bacteria in the colon to produce short-chain fatty acids, which seem to protect colon cells. Antioxidants from a variety of phytochemicals, including triterpenoids, flavonoids, inositol, protease inhibitors and sterols.

14 Legumes Choose either uncooked or canned beans Uncooked, dried beans are less expensive, yet canned beans offer ready-to-eat convenience. To reduce sodium, drain canned beans in a strainer and rinse well, or choose beans canned with no added salt. Uncooked dry beans can be stored for a year or longer in the unopened plastic bag in which they are sold. Once opened, store in an airtight container in a cool, dry place (not the refrigerator).

15 Legumes Before preparing, inspect and remove any debris or dirt. Dry beans and peas need to soak before cooking. Soak in a big pot of cold water overnight, or in hot water for one to four hours. To reduce gas-producing substances, soak longer, then discard the soaking water and use fresh water for cooking. Cook dry beans more quickly with a pressure cooker they can be ready in 15 minutes after presoaking. Use beans in stews, soups, casseroles, combined with whole grains, in salads and pureed for dips. Lentils and split peas are the fast foods in the pulses family; they need only about minutes to cook, no pre-soaking required.

16 What is red meat? How much should we consume? Why is it harmful? 16

17 Processed Meats Meats that have been preserved by salting, smoking, curing or adding other preservatives. Bacon, ham, salami, hot dogs This includes lunch meats Sliced turkey Bologna Research shows Increase risk of stomach Colorectal cancers 17

18 Better Choices

19 19 Vitamin S

20 Salt Increase risk of stomach cancer. Also may increase blood pressure in some Stroke, Heart Disease Contribute to osteoporosis Keep to less than 2400 mg per day. 20

21 When you are shopping Buy fresh, frozen, or no-salt-added canned vegetables. Choose food packed in water instead of broth or salt. Buy fresh garlic or garlic powder instead of garlic salt. Choose foods labeled low sodium, sodium free, or no-salt-added. Eat fresh vegetables and fruit instead of salty snacks. 21

22 Modify How You Cook Do not add salt to the water when cooking beans, rice, pasta, and vegetables. Cut back on meats high in sodium, such as bologna, ham, hot dogs, and sausage. Rinse all canned products to reduce the amount of sodium. Slowly cut back on the amount of salt added when cooking until you don t use any. Use reduced-sodium bouillon, and soy sauce If you use these condiments, do not add salt to your food. 22

23 Seasoning Fill the salt shaker with a mixture of herbs and spices. Use it instead of salt to flavor foods. For example, try this recipe: 2 tablespoons black pepper 1 tablespoon cayenne pepper 1 tablespoon paprika 1 tablespoon onion powder 1 tablespoon garlic powder 1 bay leaf, ground Slowly cut back on the amount of salt added to foods at the table. When eating out, ask that salt not be added to your food, even with french fries. Taste your food before you add seasoning.

24 24

25 Sugar Sugar does not directly cause cancer Indirect link Foods containing high amounts of sugar Can add to excess calories Can increase weight and body fat Which can ultimately increase your risk for many cancers, including 25

26

27 Recommendations No more than ½ of discretionary calories should come from sugar Women 6 teaspoons( 100 calories) Men 9 teaspoons (160 calories) 1 regular soda (12 ounces) has 9 teaspoons of sugar 27

28 Ways to decrease the sugar in your diet Switch sodas for flavored sparkling water without added sugar Try unsweetened tea Add colorful fruit like berries, melon and citrus to your water Sprinkle cinnamon or cocoa on your coffee beverages and skip the sugar 28 Try choosing nuts, fresh or dried fruit or whole grain crackers and cheese instead of sugary snacks. Omit table sugar, syrup, honey and molasses. Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea. Choose fresh, frozen, dried or canned fruits. Choose fruit canned in water or natural juice.

29 Ways to decrease sugar in your diet Compare food labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars. Added sugars can be identified in the ingredients list. Add fruit. Instead of adding sugar to cereal or oatmeal, try fresh fruit (bananas, cherries or strawberries) or dried fruit (raisins, cranberries or apricots). Cut the serving back. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won t notice the difference. Try extracts. Instead of adding sugar in recipes, use extracts like almond, vanilla, orange or lemon. Replace it completely. Enhance foods with spices instead of sugar. Try ginger, allspice, cinnamon or nutmeg. Substitute. Switch out sugar with unsweetened applesauce in recipes (use equal amounts). Sugar_UCM_461811_Article.jsp#.WeDQQVtSzIU

30 30

31 Alcohol Increases the risk of cancer of the Mouth Pharynx Larynx Esophagus Liver and Breast Colorectal cancer in men. 31

32 Alcohol Recommendations If you don t drink, don t start If you do imbibe Men no more than 2 drinks daily Women no more than 1 drink daily What is a serving? (10-15 grams of ethanol) One 12 ounce beer One 5 ounce glass of wine 1 ½ ounces of 80 proof distilled spirits 32