Benefits of a Plant Based Diet to Reduce Risk of Chronic Disease

Benefits of a Plant Based Diet to Reduce Risk of Chronic Disease

Michelle Bratton RD CSOSeptember 12, 2013

University of Arizona cancer Center

Educational Series Promoting Good Health

• 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

He that takes medicine and neglects

diet wastes the skill of the physician.

- Chinese Proverb

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

Obesity As a Risk FactorHeart DiseaseStrokeType 2 DiabetesCancer

• Post-menopausal Breast, Renal, Esophageal, Colorectal, Pancreatic, Gallbladder, Endometrial, Myeloma

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”

How To Do It

Choose foods lower in energy density

Be physically activeAvoid fast food and

sugary drinksKeep an eye on

portion sizes

Keep a food diaryEat breakfastTry cookingPlan mealsGet help

Be physically active for at least

30 minutes every day!

Exercise? Yes!

Regulate hormone levels

Immune function

Weight control

Avoid sugary drinks.

Limit consumption of energy-dense foods

Compare 100 Grams of…• Watermelon 23 calories• Oatmeal 71 calories• Banana 85 calories• Fish 105 calories• Chicken 165 calories• Wheat bread 266 calories• Chocolate 535 calories • Nuts 597 calories

Don’t Drink Your Calories

Avoid regular sodaLimit fruit juiceLimit alcoholChoose water, unsweetened

tea or coffee

• Eat more of a variety of vegetables,

fruits, whole grains and legumes such as beans.

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

How To Do ItBreakfast

• Berries on your cereal or juiceLunch

• Vegetable soup or carrot sticksSnack

• AppleDinner

• Salad and cooked vegetable

Or The New American Plate

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

Limit consumption of red meats and avoid processed meats

Strongest evidence for crcIncreased red meat often means less

plant based foodsLimit vs. Avoid

3 ounce portion 6 times a week

6-8 ounce portion two or three times a week

Instead of Red Meat…

FishChicken TurkeyBeans

If consumed at all, limit alcoholic drinks to 2 for men and

1 for women a day

Tips For Reducing Alcohol

Opt for smaller servings. Avoid double measures of spirits.

Alternate between alcoholic and non-alcoholic drinks

Dilute alcoholic drinksKeep a few nights each week

alcohol free

Limit consumption of

salty foods

and

foods processed with salt

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

Do not use supplements to

protect

against cancer

A Delicate Balance

• Supplements provide higher levels of nutrients than foods

• SELECT trial

Useful Supplements

Folic acid for early pregnancyVitamin D and iron for pregnant

women and nursing mothersCalcium for bone healthChildren?Low calorie dietsVitamin D

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

Preventing Cancer Recurrence

Reliable ResourcesEatright.orgAmerican Cancer SocietyNutrition.govMayo ClinicAmerican Institute for Cancer Research

(AICR)Natural Medicines DatabaseConsumerlab.comNutrition Action Health LetterWhat to Eat by Marion Nestle

Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well

as a necessity.

-VOLTAIRE