Part One: Nutrition & Diet

Size: px

Start display at page:

Download "Part One: Nutrition & Diet"

Tyler Richard
5 years ago
Views:

1 Healthy Living After Breast Cancer Part One: Nutrition & Diet Lynda McIntyre R.D., L.D 1

2 What Do the Studies Say Alcohol? Body Weight? Fat? Glycemic Index? Fiber? D airy? Fruits? Vegetables? Sugar? SOY? Coffee? 2

3 Five Small Changes That Make a Big Difference 1. Maintain a healthy body weight 2. Eat a more plant based diet 3. Focus on fats 4. Cut back on cocktails 5. Make exercise a habit 3

4 Maintain a Healthy Body Weight 10% weight increase 25% increased risk 4

5 Maintain a Healthy Body Weight BMI of decrease risk 5

7 Loose the weight Loose the risk 7

8 33% - 50% decreased risk WHEL

9 9

10 7-8 servings 10

11 A Serving Is ½ cup Berries, cooked vegetables 1 medium Fruit 4 ounces Fruit juice 3 cups Leafy, dark greens 11

12 Top Beta-Carotene Foods Apricots Peaches Broccoli Mangos Kale Sweet potatoes Spinach Pumpkin Cantaloupe Asparagus Carrots 12

13 Top Cruciferous Foods Arugula Bok Choy Broccoli Brussel sprouts Cabbage Cauliflower Chard Collard Greens Kale Kohlrabi Mustard Greens 13

14 Super Foods for Breast Health Apples Artichoke hearts Berries Citrus Cinnamon Cur Cranberries Curry Garlic Mushrooms Onions Turmeric 14

15 15

16 The Dirty Dozen Peaches Apples Celery Nectarines Strawberries Cherries Green peppers Grapes (imported) Spinach Kale Potatoes Blueberries 16

17 The Clean Fifteen Papaya Broccoli Cabbage Banana Kiwi Sweet peas (frozen) sweet potatoes Asparagus Mango Pineapples Sweet corn Avocado Onion Cantaloupe Grapefruit 17

18 Bulk Up On Fiber grams per day 18

19 Bulk Up On Fiber 13% decreased risk 44% ER (-) decreased risk WHEL

20 High fiber foods have a lower glycemic index 20

21 A diet high in sugar, white flour and processed foods increased risk 2 21

22 Eat More Fiber Beans/Lentils Bran cereals Oatmeal Fruits Vegetables Whole grain breads Brown and wild rice Sweet potato Barley Quinoa Popcorn 22

23 Top Beans Black Kidney Red Peas/lentil Soy 23

24 Soy is Safe For Breast Cancer Survivors! Soy does not increase risk of recurrence 24

25 Soy Studies in Humans Breast Cancer and Soy Consumption for Survivors 1. Caan BJ, Natarajan L, Parker B, Gold EB, Thomson C, Newman V, Rock CL, Pu M, Al-Delaimy W, Pierce JP. Soy food consumption and breast cancer prognosis. Cancer Epidemiol Biomarkers Prev. 2011;20: Guha N, Kwan ML, Quesenberry CP Jr, Weltzien EK, Castillo AL, Caan BJ. Soy isoflavones and risk of cancer recurrence in a cohort of breast cancer survivors: the Life After Cancer Epidemiology study. Breast Cancer Res Treat. 2009;118: Kang X, Zhang Q, Wang S, Huang X, Jin S. Effect of soy isoflavones on breast cancer recurrence and death for patients receiving adjuvant endocrine therapy. CMAJ. 2010;182: Dong JY, Qin LQ. Soy isoflavones consumption and risk of breast cancer incidence or recurrence: a meta-analysis of prospective studies. Breast Cancer Res Treat. 2011;125: November 17,

26 Type of fat may be as important as amount of fat 26

27 Saturated fat and trans fat increased risk 27

28 1 serving per day high fat dairy food 49% increased risk JNCI J Natl Cancer Inst. March,

29 Eat Less High Fat Dairy Products Whole milk Hard and aged cheese Ice cream Puddings Custards Whipped cream Whole milk yogurt 29

30 Eat more lean proteins Limit red meat to 3 ounce 4 times a month Avoid processed meat November 17,

31 Monounsaturated fats and Omega 3 fatty Acids decreased risk 31

32 Eat More Monounsaturated Fat Avocado Nuts Fatty fish Olive oil Walnuts 32

33 Foods High in Omega 3 Fatty Acids 3 to 4 times a week November 17,

34 26-28% decreased risk 41% decreased risk for mortality 34

35 Eat More Omega 3 Fatty Acids Salmon Mackerel Tuna Haddock Trout Sardines Anchovies Flax Walnuts 35

36 ER Negative 33 grams of total fat 42 % decreased risk WINS 2005 ASCO7, 2012Wh 36

37 Cut Back on Cocktails 3-6 per week Journal of Clinical Oncology, April 8,

38 Coffee and Tamoxifen 2 cups per day 50% c decreased risk Cancer Causes&Controls,2013;24(5)929 38

39 Exercise 3-5 hours per week 35-50% increased survival 39

40 30 minutes 6 times a week 3-4 miles per hour 1-2 hours/week 20% increase in survival Medicine and Science in Sports and Exercise 35:2003 J. Clin Onc. 40

41 Benefits of Physical Activity for Survivors Maintain healthy weight Boost positive mood Improve body image Increase sexuality Decrease depression Decrease fatigue Maintain bone health 41

42 Five Small Changes That Make a Big Difference 1. Maintain a healthy body weight 2. Eat a more plant based diet 3. Focus on fats 4. Cut back on cocktails 5. Make exercise a habit 42

43 Top 20 Antioxidant-Packed Foods Small Red beans Wild Blueberries Red Kidney Beans Pinto Beans Cultivated Blue Berries Cranberries Artichokes Blackberries Dried Plums Raspberries Strawberries Red Delicious Apples Pecans Sweet Cherries Black Plums Black Beans Plums Gala Apples Walnuts 43

My Plate Healthy Eating 1

My Plate Healthy Eating 1 Learn more about healthy eating! Go to www.choosemyplate.gov Finding out how many calories YOU need for a day is a first step in managing your weight. Exercise is the key to any