Exercise

1
Exercise Nutrition for Cancer Control
County of Santa Clara Employee Services
Agency Employee Wellness Program (408)
299-5825 www.sccgov.org/wellness
2
Vary Your Veggies

• Research shows that eating a variety of plant
  foods can protect against a range of cancers,
  including mouth, pharynx, larynx, esophagus,
  stomach, lung, pancreas, and prostate.
• Vegetables and fruits contain vitamins and
  minerals, which helps keep the body healthy and
  strengthens our immune system.
• Foods containing fiber (such as whole-grain bread
  and pasta, oats, vegetables, and fruits) helps to
  speed up digestion and can decrease your risk of
  developing colorectal cancer.
• When preparing a meal, aim to fill at least
  two-thirds of your plate with vegetables, fruits,
  whole grains, and beans.

3
Reduce Red Meats

• Red meat (such as beef, pork, and lamb) contains
  substances that are linked to colon cancer.
• Limit Consumption of red meats to no more than 18
  oz. cooked weight per week .
• Avoid processed meats (ham, bacon, pastrami and
  salami, as well as hot dogs and sausages). When
  meat is preserved by smoking, curing or salting,
  or by the addition of preservatives,
  cancer-causing substances (carcinogens) can be
  formed.
• Research on processed meat shows cancer risk
  starts to increase with any portion.

4
Avoid Alcohol Tobacco

• For cancer prevention, avoid drinking alcohol.
  However, if you do drink alcohol, limit your
  consumption to no more than 2 drinks a day for
  men and 1 drink a day for women.
• There is convincing evidence that alcohol
  increases the risk of cancer of the mouth,
  pharynx, larynx, esophagus and breast, liver, and
  colorectal cancer.
• Alcohol is particularly harmful when combined
  with smoking. Not only does the use of tobacco
  greatly increase your risk for lung cancer, but
  it also appears to influence some other forms of
  cancer, and significantly increases your risk for
  cardiovascular disease and stroke.

5
Stop the Salt

• Too much salt can be harmful to our health,
  increasing your risk of stomach cancer as well as
  high blood pressure.
• Our daily intake of salt should be less than
  2,400 milligrams.
• Most of the salt in our diet comes from processed
  foods.
• Watch out for breakfast cereals, bread, frozen
  meals, pizza, chips, canned products, and
  processed meats.
• Even sweet foods like cookies can contain high
  levels of salt so make sure you read the sodium
  content on the Nutrition Facts label.

6
Foods that Fight Cancer

• No single food can protect you against cancer but
  the right combination of plant-based foods may.
• Berries are good sources of vitamin C and fiber,
  which can protect against cancer of the esophagus
  and colorectal cancer.
• Beans and whole grains are rich sources of
  dietary fiber and can decrease your risk of
  colorectal cancer.
• Tomatoes contain lycopene, which may protect
  against prostate cancer.
• Garlic, onions, scallions, leeks and chives may
  protect against stomach cancer. Garlic, in
  particular, may also decrease your chance of
  developing colorectal cancer.
• Non-starchy vegetables like broccoli,
  cauliflower, cabbage, Brussels sprouts, bok choy,
  and kale probably have strong protective effects
  for cancers of the mouth, pharynx, larynx,
  esophagus, and stomach.

7
Dont Gain, Maintain

• Maintaining a healthy weight is important. Being
  overweight or obese is clearly linked with an
  increased risk of developing several types of
  cancer.
• To achieve a healthy body weight, balance energy
  intake (food and beverages) with energy
  expenditure (physical activity).
• The healthiest way to reduce calories is to
  reduce intake of added sugars, saturated and
  trans fats, and alcohol. Be aware that "low-fat"
  or "nonfat" does not mean "low-calorie.
• Reduce calories by eating smaller portions.

8
Fit in Fitness

• Engage in at least 30 minutes of moderate to
  vigorous physical activity on 5 or more days of
  the week 45 to 60 minutes of intentional
  physical activity are preferable.
• Physical activity may strengthen our immune
  system, help keep our digestive system healthy,
  and allow us to consume more food (including more
  cancer-protective nutrients) without gaining
  weight.
• The benefits of a physically active lifestyle go
  far beyond lowering cancer risk. They include
  reducing the risk of heart disease, high blood
  pressure, diabetes, and osteoporosis (bone
  thinning).

All information regarding cancer control was
provided by The American Institute for Cancer
Research, for further reference visit
www.aicr.org.