Kimberly Moore Petersen is a graduate of the University of Kentucky and is a Registered Dietitian certified in weight management. Kimberly is very knowledgeable in all aspects of nutrition and offers a unique and personal perspective to patients, survivors, caregivers, and other oncology professionals. She feels extremely fortunate and honored to work in a unique and vital area of the dietetics profession through The Minnie Pearl Cancer Foundation.

1. Welcome!
Shape your plate to Fight Colorectal Cancer
Part of Fight Colorectal Cancer’s Monthly Patient Webinar Series
Our webinar will begin shortly
www.FightColorectalCancer.org
877-427-2111

2. 1. Tonight’s speakers: Kimberly Petersen and Kim Ryan
2. Archived webinars: Link.FightCRC.org/Webinars
3. Follow up survey to come via email. Get a free Blue Star
of Hope pin when you tell us how we did tonight.
4. Ask a question in the panel on the right side of your
screen
5. Or call the Fight Colorectal Cancer Answer Line at
877-427-2111

3. Kimberly M. Petersen, R.D., L.D.N
Registered Dietitian
The Minnie Pearl Cancer Foundation
www.FightColorectalCancer.org
877-427-2111

4. WWW.MINNIEPEARL.ORG

5. Our Mission:
To create a more confident cancer journey
for adults anytime, anywhere

6. Shape Your Plate to Fight
Colorectal Cancer
Kimberly M. Petersen, R.D., L.D.N
Registered Dietitian
The Minnie Pearl Cancer Foundation

7. Objectives
• Feel more confident in choosing the best
foods to fight colorectal cancer and to
maximize nutrition
• Have an increased awareness of factors
that may contribute to the development
and/or recurrence of colorectal cancer

8. What Should I Eat?!
• Fruits and vegetables
• Complex carbohydrates
• Lean protein sources
• Healthy fats
• Drink water

9. Fruits and Vegetables

10. Fruits and Vegetables
• Should make up the majority of the diet.
• Choose a wide variety of colors.
• Fresh or frozen are best.
• Get familiar with “The Dirty Dozen” and
“The Clean 15”.

11. The Dirty Dozen
1. Apples 7. Grapes
2. Celery 8. Sweet Bell Peppers
3. Strawberries 9. Potatoes
4. Peaches 10. Blueberries
5. Spinach 11. Lettuce
6. Nectarines 12. Kale/Collard
Greens

12. The Clean 15
Onions Kiwi Fruit
Avocado Cabbage
Sweet Corn Eggplant
Pineapple Cantaloupe
Mango Watermelon
Sweet Peas Grapefruit
Asparagus Sweet Potatoes
Mushrooms

13. More is Better
• Add a salad to meals.
• Keep frozen fruits and vegetables on hand.
• Have raw vegetables cut and ready for snacking.
• Make vegetables the focal point of a meal.
• Have fresh fruit for dessert.

14. Complex Carbohydrates

15. Whole Grains
• Wheat
• Barley
• Cornmeal
• Oat bran
• Quinoa
• Brown or wild
rice
• Amaranth

16. Legumes
• Beans
• Peas
• Lentils

17. What Makes Carbohydrates
Complex?
• They are digested more slowly than
simple carbohydrates.
• They have a high fiber content.
• They produce energy at a slower rate and
that energy lasts for a longer period of
time.

18. Go With the Grain
• Opt for whole grains most often.
• Avoid simple carbohydrates made from
white flour.
• A whole grain product should list a whole
grain as the very first ingredient.
• Experiment with new grains.

19. Lovely Legumes
• Add beans, peas, or lentils to a soup or a
stew.
• Make a point to have at least one meatless
meal per week using beans as the protein
source.
• Gradually add beans to the diet to allow
digestive system time to adjust.

20. Lean Protein

21. Preferable Protein Sources
• Organic poultry
• Fatty fish
• Legumes
• Nuts
• Eggs (locally raised)
• Organic dairy products

22. Red Meat
• Limit and, if possible avoid beef, pork,
and lamb.
• A link between red meat consumption and
increased colorectal cancer risk has been
established.
• For cancer prevention, limit red meat to no
more than 18 ounces per week. (source: AICR)

23. Processed Meats
• Avoid all processed meats including
bacon, sausage, hot dogs, and luncheon
meats.
• Curing , smoking, salting, and the use of
preservatives in processing meat all
produce cancer-causing substances.

24. Processed Meats
• Choose uncured or unsalted varieties of
these meats.
• Look for nitrate- and nitrite-free luncheon
meats.
• A causative link has been established
between processed meat consumption and
increased cancer risk. (source: AICR)

25. Healthy Fats

26. Healthy Fats
• Extra virgin olive oil
• Expeller pressed canola oil
• Avocado
• Nuts
• Seeds (flaxseed)
• Fatty fish (cold water fish)

27. Healthy Fats
• Avoid fast food and fried foods.
• Use butter and margarine sparingly if at
all.
• Choose fats that are monounsaturated or
high in omega-3 fatty acids.

28. Focus on Healthy Fats
• Use olive oil in cooking and baking.
• Snack on nuts (walnuts or almonds) or trail mix
including these.
• Top a leafy green salad with salmon, tuna,
and/or nuts.
• Sprinkle flaxseed on cereal, oatmeal, or yogurt.

29. Water

30. Water
• The human body is about 60-70% water.
• Every organ and organ system is
dependent on water.
• Flushes out toxins
• Carries nutrients to cells
• Keeps ear, nose, and throat tissue moist

31. How Much Water?
• Nine cups daily for women
• Thirteen cups daily for men
• Urine should be pale yellow, near
colorless.
• Amount needed may vary with exercise,
environment, or illness.

32. What Type of Water is Best?
• Water that contains minerals
• Filtered water
• Spring water
• Use a reusable glass or other Bisphenol-A
(BPA) free container for water instead of
multiple plastic bottles.

33. What Should I Do?
• Move toward a more plant-based diet.
• Eat less processed food.
• Eat a fiber-rich diet.
• Eat garlic regularly.
• Reduce sugar intake.
• Limit sodium to no more than 2300mg/day.

34. What Else Should I Do?
• Reach and maintain a healthy body weight.
• Become an active person.
• Limit time spent sitting.
• Manage stress in a healthy way.
• Avoid alcohol.
• Do not use tobacco products and limit exposure
to second-hand smoke.

35. A Few Words About Weight

36. Weight
• Excess body weight is a contributing factor in 1
of 5 cancer-related deaths. (source: ACS)
• There is a link between being overweight or
obese and at least 13 cancer types.
• Colorectal cancer is one of these.
• Excessive weight in the abdominal area carries
the most risk.

37. What To Do About Weight?
• Eat less, move more.
• Gather a group or join an existing group.
• Get familiar with proper portions.
• Keep a diary.
• Eat out less often.
• End a meal feeling comfortable, not painfully
full.

38. Physical Activity

39. Physical Activity
• May reduce risk for colorectal cancer as
well as other cancer types
• Reduces overall risk for other chronic
health conditions such as heart disease,
high blood pressure, diabetes, and
osteoporosis
• Vital to weight maintenance

40. Get Active and Stay Active
• Find an enjoyable activity.
• Keep it simple.
• Go at it gradually.
• Think like an active person.
• Set a goal.
• Establish an accountability group or partner.

41. Resources
• American Institute for Cancer Research (AICR) -
www.aicr.org
• American Cancer Society - www.cancer.org
• The Environmental Working Group (EWG) -
www.ewg.org
• Dr. Andrew Weil - www.drweil.com

42. WWW.MINNIEPEARL.ORG

43. www.FightColorectalCancer.org
877-427-2111

44. UPCOMING WEBINARS
A PEEK AT THE PIPELINE
APRIL 18, 2012
8 - 9:30 PM EASTERN TIME
WHAT'S NEW IN COLORECTAL CANCER RESEARCH?
JUNE 20, 2012
8 - 9:30 PM EASTERN TIME
WHEN YOU'RE OUT OF OPTIONS
JULY 18, 2012
8 - 9:30 PM EASTERN TIME