This document provides recommendations for cancer survivors and those looking to reduce cancer risk through diet and lifestyle changes. It recommends eating a variety of vegetables, fruits, whole grains and legumes daily, as well as limiting red and processed meats and sugary drinks. A healthy dietary pattern high in plant foods and low in saturated fat is associated with lower cancer risk. The document also stresses being physically active and maintaining a healthy weight.

1. Healthy Eating For Life
Ashley Sakenas, RD
AEMC Oncology Dietitian

2. ATTENTION CANCER SURVIVORS
“In the absence of data on
nutritional factors that
influence cancer recurrence, it
seems reasonable to recommend
that cancer survivors follow
carefully the guidelines for
cancer prevention defined by the
American Cancer Society and
others”

3. “Accumulated evidence suggests
that approximately 30-40% of
cases are potentially
preventable by modifying food
choices and nutritional
factors”. (American Institute
for Cancer Research)

4. Modifiable VS Non-Modifiable Risk
Factors

5. Dietary patterns, rather than
specific nutrients…
For example, evidence suggests
that a prudent/healthy dietary
pattern (vegetables, fruits,
poultry, fish, low fat dairy foods,
whole grains)
is associated with lower risk for
cancer and greater likelihood of
survival after diagnosis

7. AICR Recommends…
Eat more of a variety of
vegetables, fruits, whole
grains and legumes

8. Ashley Recommends…
Eat the colors of the RAINBOW

9. Why variety?
Lack of evidence proving
effectiveness of single nutrients
and antioxidants preventing disease
Each plant-based food has it’s own
concentrations of vitamins,
antioxidants

10. Apples: vitamin C, quercetin,
anthocyanins
Blueberries: vitamin C, vitamin K,
anthocyanins, quercetin, catechins
Broccoli: folate, carotenoids,
vitamin C
Cranberries: flavonoids, vitamin C
Green tea: catechins
Grapes: resveratrol
Brussels sprouts: isothiocyanates

11. 5 – 9 servings!
1 cup raw vegetables
½ cup cooked vegetables
1 small piece of fruit
1 cup berries

12. 5 – 9 Servings
 Add some flavor: low sodium
seasonings, grated parmesan cheese,
low fat margarine
 Incorporate into your favorite dishes:
Add peppers, spinach to eggs
Slice bananas on PB sandwich instead
of jelly
Add layers of spinach or eggplant to
lasagna
Stir fresh fruit into yogurt
Blend cauliflower into mashed potatoes

13. Other AICR
Recommendations:
 Be as lean as possible without becoming
underweight.
 Be physically active for at least 30
minutes every day.
 Avoid sugary drinks. Limit consumption
of energy-dense foods.
 Limit consumption of red meats (such as
beef, pork, lamb) and avoid processed
meats.

14.  If consumed at all, limit alcoholic drinks
to 2 for men and 1 for women a day
 Limit consumption of salty foods and
foods processed with salt (sodium)
 Don’t use supplements to protect against
cancer!
Ashley Recommends:
 Be a smart consumer!
 Make small changes in your lifestyle
to achieve the greatest success!

15. And now for a cooking
demo…
Tracey Hopkins
Executive Chef
Aramark
Blue and White Salad
California Citrus and Greens Salad
with Garlic Dressing

16. Blue & White Salad
 Raspberry or blueberry flavored vinegar
 Fat-free, reduced sodium chicken broth
 Extra virgin olive oil
 Mild-flavored honey
 Fresh mint leaves
 Blueberries
 Mixed salad greens
 Reduced fat feta cheese

17. California Citrus and
Greens Salad with Garlic
Dressing
Broccoli
Baby salad greens
Oranges
Red bell pepper
Dressing: fresh garlic, olive oil,
orange juice, balsamic vinegar,
thyme