Good Nutrition: It’s a Girl Women ThingbyLiz McGreal, R.D., L.D.N.Oncologist DietitianChrist Hospital :Good Nutrition: It’s a Girl Women ThingbyLiz McGreal, R.D., L.D.N.Oncologist DietitianChrist Hospital


Outline :Outline Good Nutrition related to Breast Cancer -Healthy Diet -Weight -Exercise Specific Nutrients Cancer Survivors


Bodyweight: :Bodyweight: Maintaining a healthy body weight is key to good health. This is true for everyone, including cancer survivors. increase the risk: Cancer, heart disease, diabetes, stroke, hypertension, arthritis, and dementia.


Abundance of Vegetables and Fruit :Abundance of Vegetables and Fruit What is true for cancer prevention appears to be even more true for preventing cancer recurrence. It is important to "take it to the next level" with vegetables and fruit. The more of these foods we can eat, the better. At every meal and snack, at least three-fourths of our plate should be covered with unprocessed vegetables and fruit. Frozen vegetables and fruit are a good option when fresh is not available. This allows you to get the benefits of these foods, even if you live in a cold climate where the growing season is limited!


Quantity of Fat. :Quantity of Fat. By quantity of fat, we mean, the amount of fat in your diet. In general, it is good to aim for having no more than 30% of your calories come from fat. For an average 2,000 calorie diet, this means you should eat no more than 66 grams of fat each day. For a 2,500 calorie diet, you should eat no more than 83 grams of fat. And for an 1,700 calorie diet, you should eat no more than 56 grams of fat each day.


Maintain a healthy weight :Maintain a healthy weight Achieve and maintain a healthy weight if currently overweight ( Eat breakfast, plan a healthy snacks, watch portion sizes)


BAGEL :140 calories 3-inch diameter Calorie Difference: 210 calories 350 calories 6-inch diameter BAGEL 20 Years Ago Today 20 Years Ago Today


FRENCH FRIES :610 calories 6.9 ounces Calorie difference: 400 calories 20 Years Ago Today 210 calories 2.4 ounces FRENCH FRIES


COFFEE :COFFEE 20 Years Ago Coffee(with whole milk and sugar) Today Mocha Coffee(with steamed whole milk and mocha syrup) 45 calories 8 ounces 350 calories 16 ounces Calorie difference: 305 calories


COFFEE :COFFEE 20 Years Ago Coffee(with whole milk and sugar) Today Mocha Coffee(with steamed whole milk and mocha syrup) 45 calories 8 ounces 350 calories 16 ounces Calorie difference: 305 calories


Quality of Fat :Quality of Fat . Quality of fat refers to the type of fat in the diet. Healthy fats, the type of fat we need more of, include the fat found in fish, nuts, seeds, olive oil, canola oil, avocados, flaxseeds, and other unprocessed plant foods. The types of fat that we should eat less of include saturated fat and highly processed vegetable fats. Saturated fat is found in fatty cuts of red meat, cheese, whole milk, half and half, full-fat ice cream, and other "animal foods." Highly processed vegetables fats are found in processed foods such as chips, crackers, cookies, cakes, baked goods, doughnuts, fast food, instant meals, and other convenience food items. The less of these we eat, the better.


Whole Grains :Whole Grains : Whole grains contain an abundance of cancer fighting nutrients. Furthermore, whole grains are one of the best sources of fiber in our diet. Fiber is important for many reasons, but one of the key ways that fiber helps reduce cancer risk is by helping us maintain a normal body weight. It's true, the more fiber people eat, the easier it is for them to stay at a healthy body weight.


Balance :Balance One of the most important things be balanced in all things. trying to eat "all the right things" can causes you a lot of stress, then these changes are not helping you find healthy balance in your life.  So be easy with yourself! Enjoy lifeand enjoy eating


Eat a healthy diet, with an emphasis on plant sources :Eat a healthy diet, with an emphasis on plant sources Eat 5 or more servings of a variety of vegetables and fruits each day Limit consumption of processed and red meats Choose whole grains in preference to processed (refined) grains Keep fat as low as possible


regular exercise :regular exercise Engage in at least 30 minutes of moderate to vigorous physical activity on 5 or more days of the week if Dr. permits


Slide 23:alcohol used only in moderation or not at all


red meats & Processed meats :red meats & Processed meats Limit consumption