Reducing Your Risk of Cancer

1. Reducing Your Risk of Cancer Laurie Cartrett This presentation is for School Nutrition Employees. The group size is 38. We have two limited English employees, and two educationally handicapped employees. They are a mixed group of different educational levels. They are not comfortable with reading and writing tasks. They do like to work with a partner or in a small group. They do like to talk about their job, families, or personal day to day practical topics. They speak to me easily and are very comfortable telling me what they think. They also know each other very well and will openly talk in public and tease each other. Their listening span is short. They need to stay active. This presentation is for School Nutrition Employees. The group size is 38. We have two limited English employees, and two educationally handicapped employees. They are a mixed group of different educational levels. They are not comfortable with reading and writing tasks. They do like to work with a partner or in a small group. They do like to talk about their job, families, or personal day to day practical topics. They speak to me easily and are very comfortable telling me what they think. They also know each other very well and will openly talk in public and tease each other. Their listening span is short. They need to stay active.

2. objectives To identify 3 lifestyle changes that could reduce their risk of cancer. To write a one day menu for themselves based on the New American Plate. To identify foods rich in phytochemicals that help to reduce the risk of cancer. To learn standard USDA portion sizes for common groups of food. Materials include handouts, markers, paper plates, a tray of fresh fruit and vegetables that demonstrate the foods that are rich sources of phytochemicals. Materials include handouts, markers, paper plates, a tray of fresh fruit and vegetables that demonstrate the foods that are rich sources of phytochemicals.

3. What can you do to reduce your risk of developing cancer? Ask the Group to work in their school teams and answer this question. Record each groups answers on a flip chart. We will compare our list at the beginning of the lesson and at the end. Ask the Group to work in their school teams and answer this question. Record each groups answers on a flip chart. We will compare our list at the beginning of the lesson and at the end.

4. The New American Plate American Institute for Cancer Research TELL: The New American Plate is a way of selecting and combining foods to have a healthy meal. It is a new approach to eating. It explains the types of food and the amounts of food to eat to reduce your risk of cancer and other diseases. It was written by the American Institute for Cancer Research. TELL: The New American Plate is a way of selecting and combining foods to have a healthy meal. It is a new approach to eating. It explains the types of food and the amounts of food to eat to reduce your risk of cancer and other diseases. It was written by the American Institute for Cancer Research.

5. The New American Plate is based on the research report Food, Nutrition, and Prevention of Cancer: A global Perspectivefrom 1997 by the America institute for Cancer Research TELL: This report was written by an expert panel of scientists. They reviewed over 4500 research studies from around the world. TELL: This report was written by an expert panel of scientists. They reviewed over 4500 research studies from around the world.

6. Think about your favorite meal. Draw your favorite meal on your paper plate. Draw the foods to scale and name them. Allow the group to use markers and paper plates to draw their favorite meal. Ask them to think about their favorite family meal or restaurant meals. Allow time for them to share with a partner. Allow the group to use markers and paper plates to draw their favorite meal. Ask them to think about their favorite family meal or restaurant meals. Allow time for them to share with a partner.

7. The New American Plate Is: Healthy Not a Diet Based on research Plant Based Great Tasting TELL: The New American plate is a healthy way to eat. It is not a diet. Since it is naturally low in calories you may loose weight if you follow the guidelines. You will be able to eat larger more satisfying meals. it is based on cancer research. It is plant based. This means that it is full of great tasting fruits, vegetables, and grains. You will not be hungry on this healthy eating plan. TELL: The New American plate is a healthy way to eat. It is not a diet. Since it is naturally low in calories you may loose weight if you follow the guidelines. You will be able to eat larger more satisfying meals. it is based on cancer research. It is plant based. This means that it is full of great tasting fruits, vegetables, and grains. You will not be hungry on this healthy eating plan.

8. 30% to 40 % of all cancers could be prevented just by changing the way we eat and by exercising TELL: The American Institute for Cancer Research reports that 30 to 40 percent of all cancers could be prevented just by changing the way we eat and by exercising. Not using tobacco would raise that figure to 70 per cent.TELL: The American Institute for Cancer Research reports that 30 to 40 percent of all cancers could be prevented just by changing the way we eat and by exercising. Not using tobacco would raise that figure to 70 per cent.

9. All you have to do is to take a look at your plate. Old American plate 8-10 ounces of meat 1 cup or more buttery potatoes 1 cup or more buttery peas New American plate A ¾ cup of a whole grain, such as rice Topped with 3 ounces of meat Two or more steamed vegetables TELL: To decide if you are eating foods based on the New American Plate, all you have to do is to look at your plate. The old American plate has a large serving of meat and starchy, buttery vegetables. What did your favorite meal look like? Is the meal that you drew similar to the old American plate? Look at the difference in the New American Plate. The base is not meat. It is a grain. The grain is topped with vegetables and meat. Think of the meat as a side dish and not the main dish. TELL: To decide if you are eating foods based on the New American Plate, all you have to do is to look at your plate. The old American plate has a large serving of meat and starchy, buttery vegetables. What did your favorite meal look like? Is the meal that you drew similar to the old American plate? Look at the difference in the New American Plate. The base is not meat. It is a grain. The grain is topped with vegetables and meat. Think of the meat as a side dish and not the main dish.

10. Old American Plate Meat based TELL: Here is a picture of an old American plate of an 8 oz. steak and potatoes.TELL: Here is a picture of an old American plate of an 8 oz. steak and potatoes.

11. New American Plate A Plant based diet TELL: Here is a New American Plate. The base is a pasta or rice. It is topped with vegetables and 2 to 3 ounces of meat. TELL: Here is a New American Plate. The base is a pasta or rice. It is topped with vegetables and 2 to 3 ounces of meat.

12. The new American Plate is a plant based way to eat. It is full of vegetables, fruits, and whole grains. TELL: Grains and vegetables are the main dish. Meat is the side dish. What are meals that you plan at home where meat can be a side dish? Examples of answers are Chinese dishes, vegetarian country style meals, soups and one dish meals.TELL: Grains and vegetables are the main dish. Meat is the side dish. What are meals that you plan at home where meat can be a side dish? Examples of answers are Chinese dishes, vegetarian country style meals, soups and one dish meals.

13. Switching to fruits and vegetables will Add phytochemicals to your diet to help protect against cancer. Be naturally low in calories Allow you to eat larger more satisfying meals TELL: Switching to fruits and vegetables will add phytochemicals to your diet to help protect you from cancer. Phyto means plant. These are plant chemicals or nutrients that help prevent cancers from forming. Phytochemicals can protect your body form carcinogens or interfere with cancer cell growth. Since fruits and vegetables are naturally low in calories you will be able to eat larger more satisfying meals. TELL: Switching to fruits and vegetables will add phytochemicals to your diet to help protect you from cancer. Phyto means plant. These are plant chemicals or nutrients that help prevent cancers from forming. Phytochemicals can protect your body form carcinogens or interfere with cancer cell growth. Since fruits and vegetables are naturally low in calories you will be able to eat larger more satisfying meals.

14. What’s on a New American Plate? Plant based foods should cover 2/3 of the plate. Meat, fish, or poultry should cover 1/3 of the plate. Tell: Two thirds of your plate should be covered with fruits, vegetables and grains. The remaining third should be from meat, fish, poultry, nuts, low fat cheese, or eggs. Milk is still important. Low fat milk is high in calcium and protein. Milk can help you to maintain your weight. Tell: Two thirds of your plate should be covered with fruits, vegetables and grains. The remaining third should be from meat, fish, poultry, nuts, low fat cheese, or eggs. Milk is still important. Low fat milk is high in calcium and protein. Milk can help you to maintain your weight.

15. There are over 900 different phytochemicals garlic and onions broccoli and cabbage tomatoes and peppers oranges and citrus red colored fruits beans and grains herbs and spices green tea There are over 900 phytochemicals that have been identified in fruits, vegetables, and grains. These are not nutrients because they are not necessary for sustaining life. They are beneficial in fighting disease. They can be found in common foods. There are over 900 phytochemicals that have been identified in fruits, vegetables, and grains. These are not nutrients because they are not necessary for sustaining life. They are beneficial in fighting disease. They can be found in common foods.

16. Foods with Phytochemicals Use as a handout ASK: What foods listed here do you eat everyday? Are there foods listed that we use in school lunch. Circle your favorite foods. Ask them to list other fruits or vegetables that are favorites but are not listed on this form.Use as a handout ASK: What foods listed here do you eat everyday? Are there foods listed that we use in school lunch. Circle your favorite foods. Ask them to list other fruits or vegetables that are favorites but are not listed on this form.

17. Five or more a day Everyone should eat 5 or more fruits and vegetables a day. Eat fruit and vegetables at every meal to reach your 5 servings a day. Juice does count. Solid fruits or vegetables are better. TELL: One way to know if you are eating the right phytochemicals for good health is to chose 5 or more servings a day. Eat a variety of fruits and vegetables. Choose foods in season and foods that are colorful. Frozen, dried or canned foods are still healthy. Juice does count, but solid foods are better. The key is to eat a variety of plant foods. TELL: One way to know if you are eating the right phytochemicals for good health is to chose 5 or more servings a day. Eat a variety of fruits and vegetables. Choose foods in season and foods that are colorful. Frozen, dried or canned foods are still healthy. Juice does count, but solid foods are better. The key is to eat a variety of plant foods.

18. Fruits and Vegetables Choose colorful foods Eat a variety Choose dark green foods TELL: Choose fruits and vegetables rich in color. Eat a variety of plant foods and especially dark green leafy vegetables.TELL: Choose fruits and vegetables rich in color. Eat a variety of plant foods and especially dark green leafy vegetables.

19. Phytochemicals in Herbs and Spices Fight Cancer OREGANO MAY BE PROTECTIVE AGAINST BREAST, OVARIAN, AND ENDOMETRIAL CANCERS. TURMERIC MAY BE PROTECTIVE AGAISNT PROSTATE, COLON, AND SKIN CANCER. . ROSEMARY MAY BE PROTECTIVE AGAINST BREAST, LUNG, AND SKIN CANCERS. GINGER HAS ANTIOXIDANT AND ANTI-INFLAMATORY EFFECTS. TELL: Herbs and spices are rich sources of phytochemicals that can protect us from cancers. Four of the riches are oregano, rosemary, turmeric, and ginger. Show: Display fresh bunches of herbs and a fresh ginger root. ASK: What recipes do you use these spices in.TELL: Herbs and spices are rich sources of phytochemicals that can protect us from cancers. Four of the riches are oregano, rosemary, turmeric, and ginger. Show: Display fresh bunches of herbs and a fresh ginger root. ASK: What recipes do you use these spices in.

20. Other Plant Based Foods Eat at least 7 servings of other plant based foods each day. These include oatmeal, brown rice, legumes, and whole wheat breads. TELL: Other plant based foods are also important. Eat at least 7 serving of grains or legumes each day. Standard portions vary, but grains and legumes are usually ½ cup portions. Breads are 1 ounce portions. Choose whole grains because they have more fiber and phytochemicals. On bread labels the words “whole wheat” should be listed first in the ingredients in order to count as a whole wheat bread. Remember oatmeal is a whole wheat.TELL: Other plant based foods are also important. Eat at least 7 serving of grains or legumes each day. Standard portions vary, but grains and legumes are usually ½ cup portions. Breads are 1 ounce portions. Choose whole grains because they have more fiber and phytochemicals. On bread labels the words “whole wheat” should be listed first in the ingredients in order to count as a whole wheat bread. Remember oatmeal is a whole wheat.

21. Meat Portions Per Day Limit daily portions of red meat to 3 ounces cooked weight. No portion limits are set for fish or poultry, but keep portions small to leave room for plenty of fruits and vegetables. TELL: Limit your meat serving to no more than 3 ounces per day of red meats like beef, pork, or lamb. Show: Show a wrapped, frozen, weighed 3 ounce potion of ground beef. TELL: No daily limit is set for poultry or fish. Do limit portions so you will be able to eat plenty of fruits and vegetables. TELL: Limit your meat serving to no more than 3 ounces per day of red meats like beef, pork, or lamb. Show: Show a wrapped, frozen, weighed 3 ounce potion of ground beef. TELL: No daily limit is set for poultry or fish. Do limit portions so you will be able to eat plenty of fruits and vegetables.

22. Think of Meat as a Side Dish Top your favorite rice, barley or whole wheat pasta with 2 –3 ounces of cooked meat and plenty of vegetables.

23. Vegetables can be fattening! Limit cheese sauce, gravy, and salad dressing. Limit fried foods. Limit margarine and butters. Do bake, steam, or stir-fry. Do use spices or herbs. TELL: Remember vegetables can be fattening if they are covered in margarine, gravy or sauces. Limit the fats that you cook with. Use fats that are a liquid at room temperature. Oils such as sesame seed oil or olive oil are healthy choices to use to sauté. Add spices and herbs for flavor and to keep dishes interesting. Remember those spices and herbs can be healthy too. Show sesame seed oil or another nut oil. TELL: Remember vegetables can be fattening if they are covered in margarine, gravy or sauces. Limit the fats that you cook with. Use fats that are a liquid at room temperature. Oils such as sesame seed oil or olive oil are healthy choices to use to sauté. Add spices and herbs for flavor and to keep dishes interesting. Remember those spices and herbs can be healthy too. Show sesame seed oil or another nut oil.

24. Portion Size Matters It is not only what we eat that is important but how much we eat.

25. Measure or Weigh Learn to guess the portion size of some of your favorite foods by first weighing or measuring them to see what a standard measurement looks like. TELL: You can learn to eyeball the portion sizes of some of your favorite foods. First weigh or measure the food. Put it on your plate. See what a standard measure looks like. After you use measuring cups or a scale for a few days you will be able to guess at portion sizes.TELL: You can learn to eyeball the portion sizes of some of your favorite foods. First weigh or measure the food. Put it on your plate. See what a standard measure looks like. After you use measuring cups or a scale for a few days you will be able to guess at portion sizes.

26. Standard portions Fruit 1 medium piece or ½ cup vegetables ½ cup leafy vegetables 1 cup pasta, and rice ½ cup dry cereal 1 ounce red meat 3 ounces dry beans ½ cup USE as a handout. DEMONSTRATION: Allow one member to measure ½ cup of applesauce, green beans, and peas. Let the group see what a ½ cup looks like. USE as a handout. DEMONSTRATION: Allow one member to measure ½ cup of applesauce, green beans, and peas. Let the group see what a ½ cup looks like.

27. Plan your New American Plate Use your new paper plate to redraw your favorite meal based on the New American Plate Allow time for them to draw another menu. Let them work with a partner. Ask how their old and new menus vary. What did they change. Allow time for them to draw another menu. Let them work with a partner. Ask how their old and new menus vary. What did they change.

28. Another Risk Being overweight or obese increases your cancer risk. breast cancer colon cancer endometrial cancer kidney cancer esophageal cancer The American Institute for Cancer Research tells us that obesity and cancer are linked. Most people think of heart disease and diabetes as diseases linked to being obese. But being overweight or obese accounts for ¼ to 1/3 of all breast cancer, colon cancer, endometrial cancer, kidney cancer, and esophageal cancer. The CDC now states that 61% of Americans are overweight or obese. The American Institute for Cancer Research tells us that obesity and cancer are linked. Most people think of heart disease and diabetes as diseases linked to being obese. But being overweight or obese accounts for ¼ to 1/3 of all breast cancer, colon cancer, endometrial cancer, kidney cancer, and esophageal cancer. The CDC now states that 61% of Americans are overweight or obese.

29. Body Mass Index Your body mass index is a ratio of your weight to height. Handout: Distribute the BMI chart from the Center for Disease Control. Let them find their BMI. TELL: A BMI of 25 to 29.9 indicates that a person is overweight. A BMI of 30 or more is a measure of obesity.Handout: Distribute the BMI chart from the Center for Disease Control. Let them find their BMI. TELL: A BMI of 25 to 29.9 indicates that a person is overweight. A BMI of 30 or more is a measure of obesity.

30. Other ways to measure overweight Waist measurements- Women over 35 inches Men over 40 inches Waist-to-hip ratio- Divide the waist measurement by the hip measurement. TELL: Other ways to determine overweight and to calculate a risk for disease is to look at waist measurements. Women should have a waist measurement of 35 or less. Men should have a waist measurement of 40 inches or less. TELL: Another way to measure overweight is to divide the waist measurement by the hip measurement. A score of one or higher is an indicator that someone is at risk for health complications from being overweight.TELL: Other ways to determine overweight and to calculate a risk for disease is to look at waist measurements. Women should have a waist measurement of 35 or less. Men should have a waist measurement of 40 inches or less. TELL: Another way to measure overweight is to divide the waist measurement by the hip measurement. A score of one or higher is an indicator that someone is at risk for health complications from being overweight.

31. Body Fat as a Cancer Promoter Being overweight and inactive causes basic chemical changes in the body. These changes make it easier for cancer to grow. People most at risk are overweight post- menopausal women. TELL: Body fat has been identified as a cancer promoter. Body fat is active in our body producing hormones and growth factors. Excess body fat produces excess growth factors. These growth factors are natural substances in our body such as estrogen and insulin. Some obese people produce too much of these chemicals. This increases their risk that something may go wrong and cancer can begin forming. Obese post-menopausal women are at a greater risk of a lifetime exposure to estrogen from their excess body fat. Exposure to estrogen has been linked to one form of breast cancer.TELL: Body fat has been identified as a cancer promoter. Body fat is active in our body producing hormones and growth factors. Excess body fat produces excess growth factors. These growth factors are natural substances in our body such as estrogen and insulin. Some obese people produce too much of these chemicals. This increases their risk that something may go wrong and cancer can begin forming. Obese post-menopausal women are at a greater risk of a lifetime exposure to estrogen from their excess body fat. Exposure to estrogen has been linked to one form of breast cancer.

32. Exercise Can Fight Cancer Physically active people have lower cancer risks. Exercise helps to regulate the production of hormones. Physical activity is clearly linked to lower breast and colon cancer. TELL: The American Institute for Cancer Research tell us that exercise has always been important for weight loss. But now they are finding that exercise itself helps to reduce the risk of cancer by regulating hormone. Exercise helps to reset body functions that have been disrupted by being overweight. Physical activity is clearly linked to breast and colon cancer.TELL: The American Institute for Cancer Research tell us that exercise has always been important for weight loss. But now they are finding that exercise itself helps to reduce the risk of cancer by regulating hormone. Exercise helps to reset body functions that have been disrupted by being overweight. Physical activity is clearly linked to breast and colon cancer.

33. Get Moving Regular exercise seems to reset the body’s systems. Thirty minutes of vigorous exercise 5 times a week. Need to raise the heart rate and sweat. TELL: Regular exercise that raises the heart rate and causes you to sweat can help reduce your risk of cancer. You need to do 30 minutes of continuous walking, or gardening, or heavy housework 5 times a week. ASK: How can you add exercise to your day? Record their answers on a flip chart. TELL: Regular exercise that raises the heart rate and causes you to sweat can help reduce your risk of cancer. You need to do 30 minutes of continuous walking, or gardening, or heavy housework 5 times a week. ASK: How can you add exercise to your day? Record their answers on a flip chart.

34. LIFESTYLE DECISIONS EXERCISE EAT WELL NO TOBACCO TELL: Deciding to exercise is one of the most important decisions that could reduce your risk of developing cancer. The other two are to eat lots of fruits and vegetables, and not to use tobacco. TELL: Deciding to exercise is one of the most important decisions that could reduce your risk of developing cancer. The other two are to eat lots of fruits and vegetables, and not to use tobacco.

35. AICRDiet and Health Guidelines 1. Chose a diet rich in a variety of plant based foods. 2. Eat plenty of vegetables and fruits. 3. Maintain a healthy weight. 4. Drink alcohol only in moderation, if at all. 5. Select foods low in fat and salt. 6. Prepare and store foods safely. 7. Do not use tobacco in any form. TELL: These are the guidelines written by the American Institute for Cancer Research to help reduce your risk of cancer. Look at these recommendations and think about the information we have seen today.1. In your school groups list 3 ways that we can use this information in our school lunch programs. Think about menus, promotions, or newsletters. 2. In you school groups list ways that you could share this information with teachers and students. Allow time for them to come up with ideas. Allow them to share their ideas with the other groups.TELL: These are the guidelines written by the American Institute for Cancer Research to help reduce your risk of cancer. Look at these recommendations and think about the information we have seen today.1. In your school groups list 3 ways that we can use this information in our school lunch programs. Think about menus, promotions, or newsletters. 2. In you school groups list ways that you could share this information with teachers and students. Allow time for them to come up with ideas. Allow them to share their ideas with the other groups.

36. Work with a partner What are three things you could do to reduce your risk of getting cancer? Write a menu for yourself based on the New American Plate. Include 3 foods that are rich sources of phytochemicals in your menu. Record the portion sizes next to the foods. How can you plan 30 minutes of exercise into your daily routine. Handout- EVALUATION TELL: Work with a partner or in a group of three to answer these 5 questions. Allow time for them to finish and to share with the group.Handout- EVALUATION TELL: Work with a partner or in a group of three to answer these 5 questions. Allow time for them to finish and to share with the group.

37. American Institute for cancer Research for more information: www.aicr.org 1-800-843-8114 1759 R Street NW Washington, DC 20009

38. Centers For Disease Control for more information: www.cdc.gov