Cancer Prevention

Family Gender Age Risk Factors You Cannot Change

Diet Physical Activity Obesity Smoking Alcohol Cancer Screening Risk Factors You Can Change

 Have healthy portion sizes  Eat variety of foods Healthy Eating Photo courtesy of the Government of Manitoba

 Fill half your plate with vegetables and fruits  Eat the skin on the vegetable or fruit  Pick different colours Healthy Eating

 Eat less refined grains (white) Healthy Eating

Choose whole grains  Rich in fibre  Healthy colon Healthy Eating

Milk and alternatives  Drink 2 cups of milk or fortified beverages (soy, almond, rice) every day Healthy Eating

Eat Less Salt  Do not add salt to your foods  Eat less ‐Salty snack foods ‐Pickled foods and olives ‐Salty condiments Healthy Eating

Eat less salt  Use the % Daily Value (% DV) on the food label to see how much sodium is in the food ‐5% DV or less is a little bit of sodium ‐15% DV or more is a lot of sodium

Eat Less Salt  Make meals at home from fresh ingredients  Add flavour with herbs and spices Healthy Eating

Eat less sugar  Sugar adds more calories to foods.  Cut back on the amount of sugar you add to foods  Read the food label to see how much sugar is in the food per serving.  Choose foods with less than 10g sugar per serving.

Healthy Eating Eat less sugar Foods higher in sugar:  Cakes  Candies  Chocolate  Cookies  Donuts  Ice cream  Muffins  Pastries  Pies  Sweetened cold and hot drinks

Eat Less Sugar  Drink water or other unsweetened drinks  Choose foods made with little or no added sugar Healthy Eating

Eat less fat  Most baked goods and many processed foods are high in fat  Deep fried food are high in fat

Healthy Eating Eat less fat  15 % or more is “a lot”  Trans fat should be zero  These types of fats increase your risk for heart disease and some types of cancer

Healthy Eating Meat and alternatives  Eat very little processed meat (ham, pepperoni, bacon, sausages)  Eat less than 3 days per week red meat (beef, pork, lamb, bison and goat)

Healthy Eating Meat and alternatives  Choose lean meats  Choose alternatives to red meat: fish, chicken, beans, lentils and tofu

Things to consider:  Eat breakfast every day  Eat meals at a table with your family  Satisfy your thirst with water  Colour your plate with fruits and vegetables Healthy Eating

Things to consider:  Make half of your grain products whole grains  Prepare food with little or no fat  Choose no salt added products

Every step counts!  Incorporate physical activity in your daily life (work, school, shopping)  Stretch through the day  Follow the Canadian Physical Activity Guidelines Be Physically Active

↑ Physical activity = ↑ Health benefits  At least 150 minutes/week: aerobic activity  At least 2 days/week: muscle and bone strengthening activity  May be done 10 minutes at a time - 30 minutes/day  Talk with a health care provider if you are starting a new physical activity Canadian Physical Activity Guidelines Adults Years

Physical Activity Healthy Eating Limit the amount of red meat or processed meat Limit salt, sugar and fat Eat fruit, vegetables and whole Grains each day Walking, gardening, stair climbing, swimming Physical + Muscle & bone building activity At least 30 minutes/day Maintain a Healthy Weight

 Avoid tobacco  Avoid e-cigarettes Don’t Smoke

 Avoid second hand smoke  Avoid chewing tobacco Don’t Smoke

Limit Alcohol 1.5 oz (45 mL) 40% Alcohol 5 oz (145 mL) 12% Alcohol 145 mL) 12 oz (350 mL) 5% Alcohol

Know What is Normal for Your Body  Look  Feel

 Call your doctor if you notice any change in your body  Regular health visits  Ask about cancer screening See Your Doctor

Get Screened Screening sees what you can't see

There are 3 Ontario Cancer Screening Programs:  Breast  Cervical  Colorectal Get Screened

 Screening can find cancer early before you can see or feel it  When found early treatment can be easier and more successful Get Screened

Risk Factors You Can Change to reduce your cancer risks BreastCervixColorectal Eat Healthy Be physically active Maintain a healthy weight Do not use tobacco products Limit Alcohol Risk Factors and Cancer

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