Nutrition for Healthy Survivorship –
A Cancer Prevention Nutrition Program
Nutrition and exercise are two areas in which lifestyle changes can help reduce the risk of recurrent and new cancers and promote survival. Both optimal nutrition and adequate exercise will promote a healthy body weight. The optimal diet focused on cancer prevention emphasizes increasing the intake of fruits, vegetables and whole grains.
Nutrition consultation is available with our oncology dietitian Faron Moreno, RD, CSO. For appointments call 209-526-4500 ext. 89080, or email MorenoF1@Sutterhealth.org to request a nutrition consultation.
CANCER PREVENTION DIET:
- (Description of list: Cancer Prevention Diet)
- Eat a variety of 8-10 servings of fruits, vegetables, and legumes (beans) daily:• Opt for vibrantly colored fruits and vegetables.
• Increase cruciferous vegetables (broccoli, cauliflower, brussel sprouts, and cabbage).
• Increase vegetables high in carotenoids, orange and dark green vegetables (carrots, sweet potatoes, and kale).
- Consume a high fiber diet (25-35 g/day):• Increase beans and whole grains (brown rice, oatmeal, quinoa, corn tortillas, whole grain breads and pastas).
• Avoid processed and refined grains, flours, and sugars.
- Aim for a low fat diet (20-30% of calories from fat):• Limit saturated fats to 8% of total calories (butter, dairy, and animal fats).
• Include healthy fats in the diet (flaxseed, avocado, canola oil, olive oil, soybeans, nuts, and seeds).
- Optimize your animal proteins:• Limit red meats like beef, pork, lamb to 18oz cooked weight per week.
• Avoid processed meats like salt-cured, smoked and nitrate cured foods (bacon, sausage, pepperoni, and luncheon meats).
• Increase cold-water fish (salmon, herring, tuna and sardines).
- Limit fried and barbecued foods.
- Limit consumption of salty foods and foods processed with salt:• Strive for less than 2400mg of sodium per day.
- Limit alcohol consumption to 2 drinks per day for men and 1 drink per day for women. Or don’t drink at all.
- Drink 1 to 4 cups of green tea daily.
- Limit calorie intake to achieve or maintain a healthy body weight.
A PLAN FOR RISK REDUCTION:
The body mass index (BMI) is one of the ways of estimating a healthy weight, which should vary somewhere between 18.5 and 24.9. Higher and lower values are proportional to increased risk. It is estimated that obesity relates to 14% of cancer deaths in men and 20% of cancer deaths in women.
- (Description of list: A Plan for Risk Reduction)
- Instill healthy lifestyle habits in your children early in life and adolescence.
- Try to maintain a normal weight and not gain weight:• Even a 10% loss in body weight will reduce cancer risk.
- Increased physical activity can complement a healthy diet:• 30 minutes a day of moderately intense physical exercise five days a week is recommended.
- At least 2/3 of your plate should be comprised of fruits, vegetables, whole grains and beans – “The New American Plate.”
Adapted from AICR & NCI.