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Nutrition on the fast track: Part 1
- 1. Nutrition on the fast track: Part 1: Fitting healthy behaviors into a busy lifestyle for Ovarian Cancer Survivorship Jessica Iannotta MS, RD, CSO, CDN May 22, 2013
- 2. Why does this even matter?
- 3. Common Concerns for Ovarian Cancer Patients and Survivors• Many patients and survivors struggle with weight management and nutritional issues before, during and after treatment • Often patients are very confused with the wealth of health information • What is the best diet? • How do I lose weight? • Do I need supplements? • What about exercise?
- 4. What are some common obstacles to healthy eating? • Taste • Persistent side effects of treatment • Time • Fatigue • Lack of cooking skills • Emotions • Eating on the run • Convenience • Juggling everyone’s needs • Bombarded with cookies, cakes as gifts
- 6. How to Achieve a Healthy Weight Higher Fiber • Aim for 25-35 g/day • Choose mostly whole grains or complex carbohydrates • Include a variety of fruits and vegetables • Avoid Simple Carbohydrates • Empty calories Lower Fat • Choose lean proteins • Avoid unnecessary added fats • Choose low fat dairy products • Be mindful of hidden sources of fat
- 7. Whole grains • What is “whole grain” vs. “multigrain” vs “whole wheat”?
- 9. Words on the package What they mean •Whole grain* •Whole wheat* Contain all the parts of grain •Wheat •Semonlina •Durum flour •Stone ground •Multigrain Probably does not contain all the parts of the grain •Enriched flour •Bran •Wheat germ Does not contain all the parts of the grain *if it does not say 100% it only has to be 51% whole grain
- 10. Cancer-Fighting Fruits and Vegetables – A Rainbow of Possibilities • All fruits and vegetables contain potential cancer fighting phytonutrients • Eat a variety with varying colors to ensure you are including the spectrum of phytochemicals and antioxidants your body may need • Aim for 8 to 10 servings per day • 2-4 fruit servings • 4-7 vegetable servings
- 11. Keep it Simple • Look for simple, understandable ingredients • If it says “strawberries” look for it in the ingredient list • Follow the “rule of 5” • Keep sugar less than 5 grams • Keep fiber more than 5 grams • Look for labels without too many ingredients
- 13. Lower Fat Intake • Choose Lean Proteins • Dairy Products • Choose nonfat/skim milk • Consume low fat or non fat cheese • Consume low fat or non fat yogurt • Meats • Choose white meat chicken and turkey, lean pork • Consume fish 2-3 times per week • Limit red meat intake to less than twice per week
- 14. How to Choose the Right Fats 1. Eat more omega-3 fat • Fish, nuts, seeds, canola oil, flax, fish oil supplementation. 1. Eat some monounsaturated fat • Olive oil, avocados, canola oil, nuts, seeds 1. Eat less omega-6 fat • Processed foods like crackers, cookies, chips 1. Eat less saturated fat • Fast foods, full fat dairy, poultry skin, tropical oils
- 15. Sticking to the Right Portion • Does the size of my plate influence how much I will eat?
- 18. The Importance of Physical Activity • Helps control weight or increase weight loss • Resistance exercise is also important to increase metabolism • Strengthens immune system • Improves digestion • Exercise may also decrease hormone levels • Active people have approximately* • 30% risk reduction of endometrial • 20% risk reduction of ovarian cancers Source: Physical Activity Guidelines Advisory Committee Report. Part G. Section 7: Cancer *Compared with sedentary adults
- 19. Physical Activity Recommendations 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity spread throughout the week Source: American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention. January 2012
- 20. Easy Exercise Tips • Park farther in the parking lot • Walk 10-15 min during lunch • Exercise 10 min in am and 10 min in pm • Get up and walk during television commercials • Walk up and downstairs 3 times before leaving for the day • Lift cans as weights • Clean your house
- 22. A Healthy CANCER- FIGHTING Diet • Limit alcohol consumption to one or less drink per day • Maintain a healthy weight by limiting intake of fatty foods especially of animal origin • Choose whole grains, beans, and legumes to increase fiber intake • Increase intake of nuts, seeds, and fish to 2-3 times per week. • Exercise at least 150 minutes per week • Eat 8-10 servings of vegetables and fruit per day of varying colors • Make educated decisions when choosing supplements and evaluating food trends
- 24. Questions Join us on Wednesday June 5th for Part 2 of this series: Creating an Action Plan for Healthy Living
- 25. Contact • National Ovarian Cancer Coalition • www.ovarian.org • 888-OVARIAN • Meals to Heal • www.meals-to-heal.com • 888-721-1041 • info@meals-to-heal.com
Notas do Editor
- -what would happen if you put 87 octane fuel in a car that required 91? -probably would be okay 1 or 2 times BUT if you do it consistently -less mpg -engine would eventually get destroyed -This is the same with nutrition. We are actually not so different form cars. We burn fuel for energy -Foods like fruits, vegetables, nuts and seeds, lean meats, fish and whole grains supply our bodies will tons of nutrients leading to shinier hair, brighter skin, increased energy, better cognition, enhanced immunity Eating well will give you more energy, help to decrease inflammation in your body, make your hair shiny, your skin glow, cut back on joint/back pains, not to mention helping you to fight chronic diseases such as cancer, heart disease, high blood pressure and diabetes
- Taste Bombarded with cookies, cakes as gifts Time Lack of cooking skills Emotions Eating on the run Convenience Juggling everyone’s needs Goal of this presentation is to help confront some of these challenges
- Weight is a reflection of energy balance Energy in minus energy out On one side we have everything we are eating One way to cut back is to take in less either through cutting the portion or choosing healthier foods Show m&ms vs vegetable Popcorn vs chips How is connected to cancer? Th theory is: Hormones are stored in body fat tissue. With a greater percentage of body fat, the higher the level of estrogen storage. These higher estrogen levels may increase the risk of hormonal cancer. Carbohydrates which are starches like rice, pasta, potatoes, etc have the same amount of calories in a given space as protein (like meat, fish, tofu, etc) does Alcohol has almost double the amount of calories in a given space And fat has a little more than that Back in the 90s we eliminated fat from everything. But the truth is, fats and the right kind of fats can help satisfy us and even help absorb certain vitamins. We just need to eat the right kind and the right portion! On the other side of the energy balance equation is energy output. We all burn calories at rest. Our organs need energy to function, and our bodies need energy to maintain our temperature, etc Certain foods require more energy to digest. This is called “the thermic effect of food” The obvious one that we always think of as well is physical activity. Exercise has tremendous benefits on heart health, mental health, cancer prevention and wt management People tend to overestimate the amount of calories they burn from exercise and underestimate the amount they eat How long do you think it would take you to burn off a cranberry walnut muffin from au bon pain? 150 min (2.5 hs) walking, 62 minutes of jogging, 45 min of swimming, 82 (1 hr and 22 min) min cycling! And that does not include the large cup of juice that we may get with it. However, the point of this lecture is to become more conscious of our food choices rather than label foods as “good” or “bad”
- to make it more confusing, just b/c something is whole grain does not mean it has a lot of fiber (ie.corn flour) Also, just b/c something has a lot of fiber does not mean it is healthy or is a whole grain Fiber is not reliable Fiber varies from grain to grain, ranging from 3.5% in rice to over 15% in barley and bulgur. What's more, high-fiber products sometimes contain bran or other added fiber without actually having much if any whole grain. Both fiber and whole grains have been shown to have health benefits. But they're not interchangeable. So checking the fiber on a label is not a very reliable way to guess whether a product is truly whole grain.
- Rich in antioxidants and phytochemicals Review examples of each rainbow color Red – peppers, apples Orange – Orange, squash, carrot Yellow – Pepper, tomato, squash Green – Apple, zucchini, peas Blue – Blueberries Purple – Purple Carrot, Eggplant
- Look for simple, understandable ingredients Look for sugar <5 g Fiber >5 g Watch out for 'fake' fiber Fiber keeps you full, but when it comes to looking at cereal labels, you're better off seeking out whole grains. "Fiber is in general good, but all fibers are not created equal," says Liebman. "Intact fibers that come from whole grains or bran carry health benefits, but many cereals add in isolated fibers, which are removed from grains and made into powders." These fibers, which can include oat fiber, soy fiber, corn fiber, etc., have no proven health benefits. "They may have absolutely no benefit for you. We just don't know," says Liebman. "Having any sort of fiber as an ingredient just gives companies a chance to boast." Liebman recommends ignoring the fiber claims and looking only for cereals with whole grains and low sugar. Time.com: Eating a big breakfast doesn't cut daily calories
- Point is fiber 1 Whole grain corn (not much fiber)
- Research done by Brian Wansink and Koert van Ittersum explored how a well established optical illusion leads us to make inaccurate estimates of serving size, depending on what size plate they are presented on. In their study, people given larger bowls served and consumed 16% more cereal than those given smaller bowls. Despite the fact that those campers were eating more, their estimates of their cereal consumption were 7% lower than the estimates of the group eating from the smaller bowls. This suggests that not only could large dinnerware cause us to serve and eat more; it can do so without us noticing and trick us into believing we have eaten less. On another note, people who ate off lighter plates ate less b/c there was more a contrast between the food and the plate
- Easy “rule of thumb” for a cancer-fighting meal
- Review calories burned with common activities…