Healthy Living After Breast Cancer Part One: Nutrition & Diet Lynda McIntyre R.D., L.D 1
What Do the Studies Say Alcohol? Body Weight? Fat? Glycemic Index? Fiber? D airy? Fruits? Vegetables? Sugar? SOY? Coffee? 2
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
Maintain a Healthy Body Weight 10% weight increase 25% increased risk 4
Maintain a Healthy Body Weight BMI of 21-23 decrease risk 5
Loose the weight Loose the risk 7
33% - 50% decreased risk WHEL 2007 8
9
7-8 servings 10
A Serving Is ½ cup Berries, cooked vegetables 1 medium Fruit 4 ounces Fruit juice 3 cups Leafy, dark greens 11
Top Beta-Carotene Foods Apricots Peaches Broccoli Mangos Kale Sweet potatoes Spinach Pumpkin Cantaloupe Asparagus Carrots 12
Top Cruciferous Foods Arugula Bok Choy Broccoli Brussel sprouts Cabbage Cauliflower Chard Collard Greens Kale Kohlrabi Mustard Greens 13
Super Foods for Breast Health Apples Artichoke hearts Berries Citrus Cinnamon Cur Cranberries Curry Garlic Mushrooms Onions Turmeric 14
15
The Dirty Dozen Peaches Apples Celery Nectarines Strawberries Cherries Green peppers Grapes (imported) Spinach Kale Potatoes Blueberries 16
The Clean Fifteen Papaya Broccoli Cabbage Banana Kiwi Sweet peas (frozen) sweet potatoes Asparagus Mango Pineapples Sweet corn Avocado Onion Cantaloupe Grapefruit 17
Bulk Up On Fiber 25 30 grams per day 18
Bulk Up On Fiber 13% decreased risk 44% ER (-) decreased risk WHEL 2005 19
High fiber foods have a lower glycemic index 20
A diet high in sugar, white flour and processed foods increased risk 2 21
Eat More Fiber Beans/Lentils Bran cereals Oatmeal Fruits Vegetables Whole grain breads Brown and wild rice Sweet potato Barley Quinoa Popcorn 22
Top Beans Black Kidney Red Peas/lentil Soy 23
Soy is Safe For Breast Cancer Survivors! Soy does not increase risk of recurrence 24
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;20:854-58. 2. 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;118:395-405. 3. 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;182:1857-62. 4. 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;125:315-23. November 17, 2012 25
Type of fat may be as important as amount of fat 26
Saturated fat and trans fat increased risk 27
1 serving per day high fat dairy food 49% increased risk JNCI J Natl Cancer Inst. March, 14 2013 28
Eat Less High Fat Dairy Products Whole milk Hard and aged cheese Ice cream Puddings Custards Whipped cream Whole milk yogurt 29
Eat more lean proteins Limit red meat to 3 ounce 4 times a month Avoid processed meat November 17, 2012 30
Monounsaturated fats and Omega 3 fatty Acids decreased risk 31
Eat More Monounsaturated Fat Avocado Nuts Fatty fish Olive oil Walnuts 32
Foods High in Omega 3 Fatty Acids 3 to 4 times a week November 17, 2012 33
26-28% decreased risk 41% decreased risk for mortality 34
Eat More Omega 3 Fatty Acids Salmon Mackerel Tuna Haddock Trout Sardines Anchovies Flax Walnuts 35
ER Negative 33 grams of total fat 42 % decreased risk WINS 2005 ASCO7, 2012Wh 36
Cut Back on Cocktails 3-6 per week Journal of Clinical Oncology, April 8, 2013 37
Coffee and Tamoxifen 2 cups per day 50% c decreased risk Cancer Causes&Controls,2013;24(5)929 38
Exercise 3-5 hours per week 35-50% increased survival 39
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
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
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
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