Department of Nutrition Therapy (813)-745-6866 This handout contains simple advice that This handout contains simple advice that This handout contains simple advice that This handout contains simple advice that has been specifically has been specifically has been specifically has been specifically designed for ovarian, cervical, and designed for ovarian, cervical, anddesigned for ovarian, cervical, and designed for ovarian, cervical, and endometrial cancer survivors. endometrial cancer survivors. endometrial cancer survivors. endometrial cancer survivors. Nutrition and Physical Activity Nutrition and Physical Activity Nutrition and Physical Activity Nutrition and Physical Activity Guidelines for Guidelines for Guidelines for Guidelines for Gynecological Cancer Survivors Gynecological Cancer Survivors Gynecological Cancer Survivors Gynecological Cancer Survivors Gynecological Cancer risk is influenced by several Gynecological Cancer risk is influenced by several Gynecological Cancer risk is influenced by several Gynecological Cancer risk is influenced by several factors. Some of these factors are controllable. factors. Some of these factors are controllable.factors. Some of these factors are controllable. factors. Some of these factors are controllable. Controllable lifestyle factors that are known Controllable lifestyle factors that are known Controllable lifestyle factors that are known Controllable lifestyle factors that are known to influence cancer risk include eating habits and to influence cancer risk include eating habits and to influence cancer risk include eating habits and to influence cancer risk include eating habits and physical activity. physical activity. physical activity. physical activity. The following guidelines can help you to boost The following guidelines can help you to boost The following guidelines can help you to boost The following guidelines can help you to boost your body’s ability to resist cancer. your body’s ability to resist cancer.your body’s ability to resist cancer. your body’s ability to resist cancer. Department of Nutrition Therapy (813)-745-6866 Control Body Weight • Overweight and obesity increase the risk of cer- tain cancers amongst other common chronic dis- eases. • Risk of endometrial cancer increases with in- creased body fatness and abdominal fatness. So, aim to be as lean as possible within the normal weight for your height. • If overweight, any reduction in body fatness can reduce risk! • Watching portion sizes, eating a plant-based diet high in non-starchy vegetables, cutting down on high-fat foods, and increasing physical activity can help lower weight and reduce body fatness. Body Mass Index (BMI) • BMI is calculated from a person’s height and weight and can be a reli- able indicator of body fatness. • A BMI between 18.5 and 24.9 is equated with a “healthy” weight • Use the chart on the right to deter- mine where you are. Department of Nutrition Therapy (813)-745-6866 Move Towards a Plant-based Diet Goal: Make unprocessed cereals (grains), non Goal: Make unprocessed cereals (grains), nonGoal: Make unprocessed cereals (grains), non Goal: Make unprocessed cereals (grains), non- -starchy vegetables, fruits, and starchy vegetables, fruits, and starchy vegetables, fruits, and starchy vegetables, fruits, and legumes (beans) the focus of every meal! legumes (beans) the focus of every meal!legumes (beans) the focus of every meal! legumes (beans) the focus of every meal! • These foods are typically high in nutrients, high in dietary fiber, and low in energy density. • They provide a feeling of fullness without the added calories and can help prevent weight gain. • To find unprocessed grains, look for “whole grain” on nutrition food package labels as one of the first three ingredients for packaged foods. • Beans are a great low-fat, high protein alternative to meat. • Starchy vegetables like potato, yam, and cassava are also included in a plant-based diet as are nuts and seeds. • Nuts and seeds provide protein and heart-health fats, but do have a higher energy density, so watch your portion size. Eat More Fruits & Vegetables Goal: Eat 5 Goal: Eat 5 Goal: Eat 5 Goal: Eat 5 or more or more or more or more servings a day! servings a day!servings a day! servings a day! • Eat a variety all year round. More variety means more protective elements (antioxidants)! • Evidence suggests that non-starchy vegetables such as broccoli, spinach, mushrooms, peppers, tomatoes, zucchini, leafy greens, and beets decrease cancer risk particularly of ovarian and endometrial cancers. The more you eat, the greater the risk reduction! • Carotenoids are antioxidants found in carrots and in dark green leafy vege- tables. Eating carrots has been shown to play a role in decreasing risk of cervical cancer. • To reap the most rewards of eating fruits and vegetables, eat them in their whole form versus as juice or supplements. Department of Nutrition Therapy (813)-745-6866 Additional Nutrition Advice to Help Control Weight and Reduce Cancer Risk Limit Intake of Red Meat Goal: Eat no more than 18 Goal: Eat no more than 18 Goal: Eat no more than 18 Goal: Eat no more than 18 ounces of red meat a week ounces of red meat a weekounces of red meat a week ounces of red meat a week! • Evidence suggests that increased intake of red meat increases risk of endometrial cancer. • Red meat includes beef, pork, and lamb. • Choose lean cuts of red meat with little or no visible fat. Lean meats provide protein, iron, zinc, and vitamin B12 with less saturated fat and calories. • Avoid red meats that have been processed by smoking, curing, salting, or the addition of chemical preservatives. • Replace red meat with seafood, fish, and skinless, white meat chicken or turkey. Lean Beef Lean BeefLean Beef Lean Beef Arm roast Chuck roast Extra lean ground beef Flank steak Ground chuck Ground round Round steak (rump roast) Sirloin Tenderloin Lean Pork Lean PorkLean Pork Lean Pork Tenderloin Loin chops Loin roast Increase Fiber Intake Goal: Aim for 20 Goal: Aim for 20Goal: Aim for 20 Goal: Aim for 20- -30 grams a day 30 grams a day30 grams a day 30 grams a day! • Food high in fiber are typically low in fat and calories while helping you feel full and satisfied. • High fiber intake can reduce blood levels of estrogen which may decrease risk of developing or promoting ovarian and en- dometrial cancer cells. • Some surgeries or procedures used to treat GYN cancers may required following a low fiber diet. Check with your MD or dietitian if unsure. High Fiber Foods High Fiber FoodsHigh Fiber Foods High Fiber Foods Include these foods at each meal to boost fiber Include these foods at each meal to boost fiber Include these foods at each meal to boost fiber Include these foods at each meal to boost fiber • Bran cereal • Fiber One cereal • Whole wheat bread • Brown rice • Beans: kidney, lentil, pinto, lima, etc. • Spinach • Broccoli • Corn • Raspber- ries • Figs • Prunes • Pears Department of Nutrition Therapy (813)-745-6866 What are you drinking? Goal: Limit alcohol intake to one drink a day or less. Abstain entirely if able! Goal: Limit alcohol intake to one drink a day or less. Abstain entirely if able!Goal: Limit alcohol intake to one drink a day or less. Abstain entirely if able! Goal: Limit alcohol intake to one drink a day or less. Abstain entirely if able! • Evidence shows that even minimal amounts of alcohol intake increases cancer risk. • Since alcohol increases blood estrogen levels, it can promote ovarian and endometrial cancer cell growth • All alcoholic drinks have the same effect in regard to cancer risk. • If you decide to drink alcohol, limit consumption to one drink a day: 12 ounces of beer, 5 ounces of wine, or 1 1/2 ounces of liquor. Goal: Avoid sugary drinks! Goal: Avoid sugary drinks!Goal: Avoid sugary drinks! Goal: Avoid sugary drinks! • Sugary drinks are drinks with added sugar like soda and fruit punch. • In general, sugary drinks supply added calories with little other nutrition value. • Since sugary drinks do not induce a feeling of fullness, people tend to over consume them which leads to weight gain. Get your nutrition from diet alone! Get your nutrition from diet alone!Get your nutrition from diet alone! Get your nutrition from diet alone! • Dietary supplements are not recommended for cancer prevention. • High or “mega” doses of supplements could increase cancer risk. • Supplements do not provide energy since they do not have any calories. • Discuss supplement use with your physician or a Registered Dietitian. • If you do decide to take supplements, look for the USP, NSF, or Consumer Lab symbol on the bottle which indi- cates the manufacturers have partici- pated in voluntary testing of their product to ensure quality and purity of the product. • Studies on soy have produced conflicting results in regard to cancer risk. • Do not start eating soy foods solely for the purpose of cancer prevention. • If you are already eating soy foods as a part of your regular diet, up to three servings of whole soy foods a day is considered safe and acceptable! • Do not notnot not use soy powders, pills, or other soy supplements. Soy Story Supplement Savvy Department of Nutrition Therapy (813)-745-6866 Physical Activity Goal: 30 minutes of moderate physical activity 5 or more days a week! Goal: 30 minutes of moderate physical activity 5 or more days a week!Goal: 30 minutes of moderate physical activity 5 or more days a week! Goal: 30 minutes of moderate physical activity 5 or more days a week! • Physical activity in any form protects against certain types of cancer and against weight gain. • Evidence shows that increased physical activity reduces risk of endometrial cancer. • Every minute counts, so start with what you can do now and work up to 30 minutes at a time. Ten minutes done three times a day is a good place to start if you can’t do 30 minutes continuous. • Get permission from your physician first! Get permission from your physician first!Get permission from your physician first! Get permission from your physician first! • Choose the right exercise for you. ∗ Do what you feel you are able to do and something you enjoy doing. ∗ Go to a group class or find an exercise buddy to feel a sense of camaraderie and for extra motivation. Moffitt offers group classes like Yoga! • Set attainable and realistic goals that are important to you. • Get involved in a support group to talk about your thoughts and challenges. • Talk to health care professionals like a Personal Trainer or Physical Therapist for exer- cise ideas. • Keep a journal. It’s one of the top tools for success!!! ∗ Track how you feel about the process. ∗ Track and monitor your progress. • Be flexible. Allow yourself a little bit of wiggle room. • Avoid negative self-talk. Keep positive! • Reward yourself with a massage or similar treat. • Fit exercise into your busy life. Making time for exercise is making time for yourself. ∗ Exercise with kids/spouse/friend. ∗ Make exercise dates. ∗ Take the stairs, walk at lunch. Recipe for Success What is Moderate Activity? Moderate physical activity gets you moving, gets your heart rate up, makes breathing a little more difficult, generates body heat, and is something you couldn’t do all day or while singing a song! An example would be brisk walking. . Nutrition and Physical Activity Nutrition and Physical Activity Guidelines for Guidelines for Guidelines for Guidelines for Gynecological Cancer Survivors. cancer survivors. endometrial cancer survivors. endometrial cancer survivors. Nutrition and Physical Activity Nutrition and Physical Activity Nutrition