Benefits of a Plant Based Diet to Reduce Risk of Chronic Disease Michelle Bratton RD CSO September 12, 2013 University of Arizona cancer Center Educational Series Promoting Good Health

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

He that takes medicine and neglects diet wastes the skill of the physician. - Chinese Proverb

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

Obesity As a Risk Factor Heart Disease Stroke Type 2 Diabetes Cancer Post-menopausal Breast, Renal, Esophageal, Colorectal, Pancreatic, Gallbladder, Endometrial, Myeloma

What is My Risk? Body Mass Index LESS THAN UnderWeight – Healthy – Overweight 30 OR MORE – Obese Abdominal Obesity Can Act as A Hormone Pump

How To Do It Choose foods lower in energy density Be physically active Avoid fast food and sugary drinks Keep an eye on portion sizes Keep a food diary Eat breakfast Try cooking Plan meals Get help

Be physically active for at least 30 minutes every day!

Exercise? Yes! Regulate hormone levels Immune function Weight control

Avoid sugary drinks. Limit consumption of energy-dense foods

Compare 100 Grams of… Watermelon23 calories Oatmeal71 calories Banana85 calories Fish105 calories Chicken165 calories Wheat bread266 calories Chocolate535 calories Nuts597 calories

Dont Drink Your Calories Avoid regular soda Limit fruit juice Limit alcohol Choose water, unsweetened tea or coffee

Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.

What is the link? Vitamins Minerals Fiber Phytochemicals Five a day How about 7-9

How To Do It Breakfast Berries on your cereal or juice Lunch Vegetable soup or carrot sticks Snack Apple Dinner Salad and cooked vegetable

Or The New American Plate

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

Limit consumption of red meats and avoid processed meats

Strongest evidence for crc Increased red meat often means less plant based foods Limit vs. Avoid

3 ounce portion 6 times a week 6-8 ounce portion two or three times a week

Instead of Red Meat… Fish Chicken Turkey Beans

If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day

Tips For Reducing Alcohol Opt for smaller servings. Avoid double measures of spirits. Alternate between alcoholic and non-alcoholic drinks Dilute alcoholic drinks Keep a few nights each week alcohol free

Limit consumption of salty foods and foods processed with salt

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

Do not use supplements to protect against cancer

A Delicate Balance Supplements provide higher levels of nutrients than foods SELECT trial

Useful Supplements Folic acid for early pregnancy Vitamin D and iron for pregnant women and nursing mothers Calcium for bone health Children? Low calorie diets Vitamin D

After treatment, cancer survivors should follow the recommendations for cancer prevention

Preventing Cancer Recurrence

Reliable Resources Eatright.org American Cancer Society Nutrition.gov Mayo Clinic American Institute for Cancer Research (AICR) Natural Medicines Database Consumerlab.com Nutrition Action Health Letter What to Eat by Marion Nestle

Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity. -VOLTAIRE