1. 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

2. 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

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

7. 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

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

9. 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

10. 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

11. Be physically active for at least 30 minutes every day!

12. Exercise? Yes! Regulate hormone levels Immune function Weight control

13. Avoid sugary drinks. Limit consumption of energy-dense foods

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

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

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

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

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

19. Or The New American Plate

20. 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

21. Limit consumption of red meats and avoid processed meats

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

23. 3 ounce portion 6 times a week 6-8 ounce portion two or three times a week

24. Instead of Red Meat… Fish Chicken Turkey Beans

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

26. 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

27. Limit consumption of salty foods and foods processed with salt

28. 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

29. Do not use supplements to protect against cancer

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

31. 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

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

33. Preventing Cancer Recurrence

34. 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

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