3. Modifiable Risk Factors Lifestyle DietUp to 1/3 of cancers
can be avoided with anutritious diet, maintenance of a
healthyweight, and an active lifestyle
4. Optimize your diet!1. Plant-based foods2. Limit red and
processed meats3. Avoid grilling and frying foods4. Limit
alcohol
5. Optimize your diet!1. Plant-based foods2. Limit red and
processed meats3. Avoid grilling and frying foods4. Limit
alcohol
6. Plant-based Diets High in fruits, vegetables, nuts, beans,
etc. Dietary fiber Vitamins, minerals, phytonutrients, and
antioxidants Low in total and saturated fat
7. Benefits of Dietary Fiber Speeds up digestion Eliminates
cancer compounds from the body Changes the bacteria in the gut to
good bacteria Getting enough fiber can reduce the risk of:
Colorectalcancer Breast cancer Some head/neck cancers
8. Sources of Fiber Whole Grains Legumes Vegetables Fruits
Recommendations: Men: 32g per day Women: 25g per day (14g of
dietary fiber per 1,000 calories daily)
9. Benefits of Vitamins and Phytonutrients Act as antioxidants
in the body Antioxidants: Reduce cells that damage the body Control
cell growth and death These compounds may be protective against:
Breast cancer Prostate cancer Bladder cancer Colon cancer Lung
cancer Esophageal cancer
10. Sources of Vitamins andPhytonutrients Vitamin A: liver,
eggs, dairy -carotene: carrot, sweet- potato, pumpkin, dark leafy
green vegetables Vitamin E: vegetable oils, nuts, leafy green
vegetables, sweet potatoes, carrots, and tomatoes Vitamin C: citrus
fruits, broccoli, cabbage Recommendations: 2 cups of fruit daily
2.5 to 3 cups of vegetables
11. Benefits of Consuming a Low Diet Low intakes of saturated
fat may prevent inflammation Inflammation is often associated with
cancer Increased waist development circumference and body weight
(obesity) may increase the risk of developing:Colon cancerBreast
cancerMultiple myeloma
12. Optimize your diet!1. Plant-based foods2. Limit red and
processed meats3. Avoid grilling and frying foods4. Limit
alcohol
13. Limit Red and Processed Meats Some processed Red
meats:meats may containHamburgers, steak,carcinogenslamb roast,
pork Recommendationschops: Processed meats: Eat less than 18
Smoked/cured/salteounces of redd meat, meat withmeat a week to
added preservativesreduce cancer risk such as hotdogs, bacon,
salami, sausage
14. Optimize your diet!1. Plant-based foods2. Limit red and
processed meats3. Avoid grilling and frying foods4. Limit
alcohol
15. Avoid Grilling and Frying Foods! Cancer causing compounds
are produced when animal products are grilled or fried Chemicals
formed when fat drips off the meat into flames Try to replace
grilling and frying with baking, steaming, or boiling!
16. Optimize your diet!1. Plant-based foods2. Limit red and
processed meats3. Avoid grilling and frying foods4. Limit
alcohol
17. Limit Alcohol Consumption May damage DNA, increasing the
risk of cancer High alcohol consumption is associated with: Head
and neck cancer Esophagus cancer Mouth cancer Breast cancer
Pharynx/Larynx cancer Liver cancer Recommendations: Men: 2 drinks
per day Women 1 drink per day
18. SummaryThere are many causes of cancerSome causes can be
changedDiet is a modifiable risk factorWith these small steps, you
can help reduceyour risk of cancer-causing agents!
