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| Article by guest blogger- Katherine F. Lundy RD, CSO, LDN, Dietitian Specialist, Lahey Hospital & Medical Center |
T
he 2015 National Nutrition Month theme, "Bite into a Healthy Lifestyle," encourages people to adopt eating and physical activity goals that focus on reducing calories, making informed food choices, and enjoying exercise daily so that a healthy weight may be achieved and maintained.
By eating well and increasing physical activity, you can feel and look better as well as reduce your risks for developing chronic diseases such as diabetes, heart and blood vessel diseases, as well as certain types of cancer. Obesity is associated with an increased risk of cancers of the esophagus, pancreas, colon/rectum, breast (after menopause), endometrium, kidney, thyroid, and gallbladder.
As a board certified specialist in oncology nutrition, I am so pleased that this year's National Nutrition Month theme is in line with the American Cancer Society’s recommendations for physical activity and healthy eating to help reduce cancer risk. Recommendations for reducing cancer risk in adults are as follows:
1. Aim for a healthy BMI, which is between 18.5 and 24.9. There are many theories about why obesity is linked to cancer risk. One theory is that obese people often have chronic, low-level inflammation which is also associated with increased cancer risk. Also, fat is an active tissue which produces hormones, and certain excess hormones may promote the growth of certain tumors. You can calculate your BMI at:
http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm.
2. Increase your physical activity to 150 minutes of moderate or 75 minutes of vigorous activity per week. Examples of moderate physical activity are walking, leisurely bicycling, baseball, doubles tennis, and mowing the lawn. Examples of vigorous physical activity are jogging or running, circuit weight training, swimming laps, aerobic dance, cross-country skiing, soccer, and heavy manual labor. Set and achieve small physical activity goals first. All the activity does not need to be completed at one time. You may consider pairing a brisk morning walk and an evening group work out class, like Zumba.
3. Eat a variety of healthy foods with a focus on natural plant sources. Processed foods that read “low fat” may actually be very high in added sugar calories. Be a smart consumer and read your food labels! Some of these foods may make weight maintenance difficult.
4. Limit the amount of processed and red meat you consume. Bacon, sausage, lunch meats, and hot dogs are examples of processed meats. These foods are not only high in saturated fat, but also high in sodium. Choose meat preparation methods that are healthful as well, such as baking, broiling, or poaching; and, if eating red meats select lean, 3-ounce portions.
5. Aim for five to nine, ½ cup servings of fruits and vegetables per day. Remember to choose a variety of colors to increase your intake of vitamins, minerals, and phytochemicals. When eating these fruits and vegetables, use small portions of sauces, dressings, and dips, if any at all.
6. Choose whole grains rather than refined grain products. The first item listed on the ingredients label should be “whole wheat” or “whole grain.” Try using different grains with your meals such as millet, quinoa, or barley. Reduce your intake of refined carbohydrates such as pastries, candy, and sugary breakfast cereals.
7. Enjoy alcoholic beverages in limited amounts, if at all. It is recommended that women consume no more than 1 drink per day, and men consume no more than 2 drinks per day. Remember, these servings are not cumulative, so they cannot be “saved-up” for the weekend. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits. Be aware that many mixed drinks contain added sugar from sodas and juices, and may be difficult to fit into a reduced calorie diet.
In a world filled with more food choices than ever before, navigating the grocery aisle, and eating foods that are best for your specific lifestyle and health conditions can be very challenging. Individualized counseling from a Lahey Health dietitian is covered under the Harvard Pilgrim-Lahey Health Select HMO and Value plans, as well as many other health insurance plans.
If you would like to schedule an appointment, please call 781-744-8000.
Katherine F. Lundy RD, CSO, LDN
References:
CA CANCER J CLIN 2012;62:68-69
