Healthy Eating For Life

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