Eating for Wellness Jennifer Spring, RD, CSO, LDN Outpatient Oncology Dietitian North Carolina...
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Eating for Wellness
Jennifer Spring, RD, CSO, LDNOutpatient Oncology DietitianNorth Carolina Cancer Hospital
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“What should I eat?”
“What’s the best diet?”
“What super food is most important?”
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The World Cancer Research Fund/AICR Guidelines
1. Be as lean as possible without becoming underweight2. Be physically active for at least 30 minutes every day3. Limit intake of energy-dense foods and avoid sugary drinks4. Eat a variety of vegetables, fruits, whole grains, and
legumes/beans5. Limit intake of red meat and avoid processed meat6. Limit intake of salty foods and foods processed with salt7. Limit alcoholic drinks8. Don’t use supplements to prevent cancer
Nutrition Recommendations
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Limit intake of energy-dense foods and avoid sugary drinks
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Energy Dense Foods
Sugary drinks—soft drinks, sweetened ice tea, juice flavored drinks
Baked goods—desserts, cookies, pastries, and cakes
Candy Chips—potato, corn, pita Ice cream Processed meat—hot dogs, salami, pepperoni,
bologna Fast food—French fries, fried chicken, and
burgers Packaged and processed foods high in added
sugars and fats
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Glucose is the primary fuel for the body
Glucose comes from foods that contain carbohydrates, including sugar, vegetables, fruits, whole grains and low-fat dairy sources. Our body even produces glucose from protein we eat.
Cancer cells need glucose (blood sugar) to grow just like healthy cells
Dietary sugar does not preferentially promote cancer growth
Sugar and Cancer
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Elevated levels of glucose stimulate the release of insulin from the pancreas.
Elevated levels of insulin in the blood over a long period of time increase inflammation.
Tumor cells use this inflammatory process to signal cells to multiply.
Metabolic stress can lead to secretion of insulin-like growth factor (IGF-1)
Insulin
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The American Heart Association recommendation for added sugar:
Women 6 teaspoons (25 grams)Men 9 teaspoons (37 grams)
Three Oreo cookies 14 grams a half cup of marinara sauce 7 grams 1 tablespoon of grape jelly- 12 grams
How much is too much sugar?
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Eat a variety of vegetables, fruits, whole grains, and legumes/beans
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“Eat food. Not too much. Mostly plants.”
Michael Pollan
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Mediterranean Asian DASH Vegan Vegetarian
Popular Plant-Based Diets
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Colorful Fruits, Vegetables, and Phytochemicals
Color Phytochemicals Fruits and Vegetables
White and Green
allyl sulphides Onions, garlic, chives, leeks
Green sulforaphanes, indoles
Broccoli, Brussels sprouts, cabbage, cauliflower, kale
Yellow and Green
lutein, zeanzathin Asparagus, collard greens, spinach, winter squash
Orange and Yellow
cryptoxanthin, flavinoids
Cantaloupe, nectarines, oranges, papaya, peaches
Orange alpha and beta carotenes
Carrots, mangos, pumpkin
Red and Purple
anthocyanins, polyphenols
Berries, grapes, plums
Red lycopene Tomatoes, pink grapefruit, watermelon
HEAL Well: A Cancer Nutrition Guide AICR/Livestrong/ Meals-to-Heal ,2013
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Antioxidants
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Organic foods shown to have more antioxidant activity than their non-organic counterparts
Not enough strong evidence to say that organic foods in general contain more vitamins, minerals or other nutrients than non-organic foods
EWG’s Dirty Dozen Plus/ Clean Fifteen
Organic vs. Conventional
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Herb Phytochemicals Blends well with:
Basilquercetin, camphor, methyl eugenol, kaempferol
oregano, parsley, thyme
Bay Leaveseugenol, geraniol, limonene, perillyl alcohol
oregano, basil, curry, cumin, turmeric
Chivesallium compounds, kaempferol, saponins
dill, marjoram, paprika, savory, thyme
Cilantro (a.k.a. coriander)
apegenin, beta-carotene, kaemferol, quercetin, rutin
chili powder, cumin, garlic, onion, oregano
Dillisorhamnetin, kaempferol, limonene, myrcetin
celery seed, cumin, thyme
Oregano luteolin, myrcetinbasil, cumin, chili powder, parsley
Parsleyapegenin, coumarin, ferulic acid, lutein, luteolin, pthalides, quercetin
almost any other herb or spice
Rosemarycarnosol, fenchon, rosmanol, ursolic acid
cumin, parsley, thyme
Sagecarnosol, limonene, perillyl alcohol, vanillic acid
celery seed, marjoram, savory, thyme
Tarragon isorhamnetin, terpenoids parsley
Thymephenolics ( such as: rosmarinic acid and flavonoids)
basil, chives, dill, paprika, sage
Herbs
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Many spices have been shown to decrease inflammation and inhibit the growth of tumors
Some spices studied include Turmeric, Garlic, Black Pepper, Cinnamon, Allspice
Spices
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Limit intake of red meat and avoid processed meat
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N-nitroso compounds Polycyclic aromatic hydrocarbons (PAHs) Heterocyclic amines (HCAs)
Common Food Carcinogens
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Limit intake of salty foods and foods processed with salt
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Limit alcoholic drinks
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Limit alcoholic drinks to 2 for men and 1 for women a day
What is a drink? 12 oz of beer 4-5 oz of wine 1.5 oz of liquor/spirits
Alcohol
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Tissues in the body damaged by direct exposure
Heavy drinking may lead to liver damage
Too much alcohol may reduce folate
Excess calories may contribute to weight gain
Alcohol and Cancer Risk
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Don’t use supplements to prevent cancer
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Deficiency in some essential vitamins and trace minerals may be common in older adults.
Should older adults use supplements to maintain a healthy immune system? Nutrient supplements, such as vitamin B6, zinc,
vitamin C, vitamin E may be important for health promotion and prevention of certain diseases.
Micronutrient Malnutrition in Older Adults
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Germ free mice can exist and survive, but…
Abnormalities of:
Immune function
Metabolic function
Physiological function
Trophic function
Aging causes an increase in the number of putrefactive bacteria, and a decline in the number of beneficial bacteria groups.
Immunosenescence The natural aging process also leads to a marked decline in immune function
Probiotics/ Prebiotics and Immune Response
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“Good" bacteria and yeast providing benefits to the host
Similar to those naturally found in gut
Food examples: Kefir, yogurt, miso, tempeh, kimchi, kombucha
Supplement examples: Saccharomyces boulardii (a yeast), and Lactobacillus and Bifobacterium
Probiotics
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Natural, non-digestible food ingredients that are linked to promoting the growth of helpful bacteria in your gut.
“Good” bacteria promoters
Examples: inulin, FOS, galacto-oligosaccharides, and lactulose
Food sources: Jerusalem artichokes, dandelion greens, garlic, onions, asparagus, banana
Prebiotics
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44, free-living elderly people (28 women and 16 men), average age of 69.3 years were enrolled in the study
The study subjects were given a supplement (galactooligosaccharide mixture called Bi2Muno) which they consumed for 10 weeks. Decrease in less beneficial bacteria Increase in beneficial bacteria
Prebiotics
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Many older people do not drink enough fluids
Sense of thirst declines
Drink whether or not your feel thirsty
Combat fatigue and prevent constipation
8-12 cups of fluid each day.
Hydration
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80/20 Rule
80% of the time eat healthy (AICR guidelines)
20% of the time indulge a little
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