healthy eating for life
TRANSCRIPT
Healthy Eating For Life
Ashley Sakenas, RD
AEMC Oncology Dietitian
“In the absence of data on
nutritional factors that
influence cancer recurrence, it
seems reasonable to recommend
that cancer survivors follow
carefully the guidelines for
cancer prevention defined by the
American Cancer Society and
others”
ATTENTION CANCER SURVIVORS
“Accumulated evidence suggests
that approximately 30-40% of
cases are potentially
preventable by modifying food
choices and nutritional
factors”. (American Institute
for Cancer Research)
Modifiable VS Non-Modifiable Risk
Factors
Dietary patterns, rather than
specific nutrients…
For example, evidence suggests
that a prudent/healthy dietary
pattern (vegetables, fruits,
poultry, fish, low fat dairy foods,
whole grains)
is associated with lower risk for
cancer and greater likelihood of
survival after diagnosis
AICR Recommends…
Eat more of a variety of
vegetables, fruits, whole
grains and legumes
Ashley Recommends…
Eat the colors of the RAINBOW
Why variety?
Lack of evidence proving
effectiveness of single nutrients
and antioxidants preventing disease
Each plant-based food has it’s own
concentrations of vitamins,
antioxidants
Apples: vitamin C, quercetin, anthocyanins
Blueberries: vitamin C, vitamin K, anthocyanins, quercetin, catechins
Broccoli: folate, carotenoids, vitamin C
Cranberries: flavonoids, vitamin C
Green tea: catechins
Grapes: resveratrol
Brussels sprouts: isothiocyanates
5 – 9 servings!
1 cup raw vegetables
½ cup cooked vegetables
1 small piece of fruit
1 cup berries
5 – 9 Servings Add some flavor: low sodium
seasonings, grated parmesan cheese, low fat margarine
Incorporate into your favorite dishes:
Add peppers, spinach to eggs
Slice bananas on PB sandwich instead of jelly
Add layers of spinach or eggplant to lasagna
Stir fresh fruit into yogurt
Blend cauliflower into mashed potatoes
Other AICR Recommendations: Be as lean as possible without becoming
underweight.
Be physically active for at least 30
minutes every day.
Avoid sugary drinks. Limit consumption
of energy-dense foods.
Limit consumption of red meats (such as
beef, pork, lamb) and avoid processed
meats.
If consumed at all, limit alcoholic drinks
to 2 for men and 1 for women a day
Limit consumption of salty foods and
foods processed with salt (sodium)
Don’t use supplements to protect against
cancer!
Ashley Recommends:
Be a smart consumer!
Make small changes in your lifestyle
to achieve the greatest success!
And now for a cooking demo…
Tracey Hopkins
Executive Chef
Aramark
Blue and White Salad
California Citrus and Greens Salad with Garlic Dressing
Blue & White Salad Raspberry or blueberry flavored vinegar
Fat-free, reduced sodium chicken broth
Extra virgin olive oil
Mild-flavored honey
Fresh mint leaves
Blueberries
Mixed salad greens
Reduced fat feta cheese
California Citrus and
Greens Salad with Garlic
Dressing
Broccoli
Baby salad greens
Oranges
Red bell pepper
Dressing: fresh garlic, olive oil,
orange juice, balsamic vinegar,
thyme