Plant-based Food Diets and Cancer

Plant-based Food Diets and Cancer


>>Did you know that controlling your
weight is one of the most important ways to reduce your risk of cancer
or cancer recurrence? And it is second only to smoking cessation. Why? Because a third of the most
common cancers are related to obesity. So how do you know if you need to lose weight? One easy way of doing that is calculating
your BMI which is your body mass index. And you would need your weight in pounds, your
height in inches and probably a calculator. Your weight in pounds divided by your
height in inches and you’re going to square that height and then you times it by 703. So I have an example here. If you are five foot four inches and 150
pounds you would do that 150 divided by 64 which is the five foot four in inches. Squaring that inch times it by
703 so your BMI would be 25.7. A healthy BMI would be between 18.5 and 24.9. So technically this one was over 25 so
it would be outside of the healthy range. Keep in mind that’s pretty
close to the healthy range. If you had a large amount of muscle mass on
you or you just had a larger build to your body that might be a healthy weight for you and
it has to be something that you can maintain. If you can’t maintain 10 pounds
lighter and still be able to feel like you’re living your life, maybe the
weight that you’re at is a healthy weight. If your BMI is elevated and you do
feel like you want to do something about it there are four ways that you
can easily work on adjusting your weight through a healthy diet, not
through weight loss schemes. You can look on the internet
and find that there are millions of different ideas on how you can lose weight. The key is usually low calorie diets don’t work because you’re eventually
going to start eating more. Usually the low — or the high protein diets,
low carb diets don’t work for a long period of time because most people don’t
want to continue to eat like that. So the best way is to make little changes that
you can stick with for now and until you’re 90. One way to do that is to
eat more plant based foods. Make the majority of your
diet plant based foods. These foods are very — tend
to be low in calories, fruits and vegetables a little bit lower
than maybe the grains and the beans but they are very low in calorie
and they are very high in fiber. And that fiber has filling power. It takes a lot of space in our stomach
so it’s going to make us feel fuller. And I have an example here. So if you were to eat this apple, this
very large apple, it’s about 110 calories or you were going to eat this pudding
cup, both of them have that 110 calories but you’re probably going to feel much
fuller after eating this large apple than you would after eating this pudding cup. Both have the sweet taste that you might be
craving and there is nothing wrong with adding, say, a little bit of cinnamon to the apple. That doesn’t really add any calories to it
and gives it a little bit more of a perk, a little bit more of a treat aspect to it. Another way, like I said, trying to eat the
majority of your foods as plant based foods, this is kind of a visual representation
of how to kind of set up your plate. But if you think of your plates
in thirds or even quarters, if you want it to be a little bit
easier, you know, divide it out. And you want fruits and vegetables to
take a good portion of your plate up. Okay? And the reason why fruits and vegetables
are so helpful in why we want a good portion of that to be part of your plate and maybe
even a little bit more vegetables than fruit because vegetables are the lowest calorie
of all of these plant based products. Fruits have a little bit more calories because
of course they’ve got some fructose to them. And then your whole grains. But if you have two thirds of your
plate the plant based products and only a small portion being your
protein foods and of course trying to go for lean proteins, than you probably are going to be automatically eating less
calories than you typically would. Because most of us would do our meat on one
side and our carb on the other side, being say, fried chicken and macaroni and cheese. You might not have necessarily put
the fruits and vegetables on there. So it’s going to displace some of
the higher calorie foods that we eat. Another thing that you can do is
pay attention to the serving size. So a lot of us don’t necessarily
look on the back of a package unless maybe you
are a dietician like myself. But most of us don’t know that five
Ritz crackers is a serving of breads. Most of us don’t know that two sheets of graham
crackers, you know, two of the full sheets or four of the little squares
is a serving of graham crackers. Two Oreo cookies is a serving. So knowing what you’re serving
size is and sticking to that serving size can be very helpful because you’re consciously knowing
what the serving size is and then if you’re still hungry you have that
large apple to go along with it. But you got your sweet tooth met. Or you had the 12 or 16 potato chips that is
a serving size, not necessarily the whole bag, and then again, you have something else that
will help fill you up with it but you still got that salty taste that you wanted to get in. Try and shoot for serving sizes
that are about a half cup. So a half cup is about a half of a
baseball or it’s what is kind of — would fit into the round of your
palm for most typical people. If your hand is a little bit bigger
you might be cheating a little bit. Okay? But a half cup is a
serving size for cooked beans, any type of cooked rice, any
cooked cereal, any pasta. So a half cup is a typical serving. When it comes to ready to eat cereal
you’re going to have to look on the side of the package, just like with
cookies and things like that. You’re going to have to find out what a serving
size is because those can be varied quite a bit. With like Grape Nuts, which is really dense,
only being a fourth of a cup and something like Rice Krispies might be
a cup to a cup and a quarter that would give you the same serving
amount or same calorie amount. It can be helpful, especially for snacks and
treats to put them in single serving containers. So when you bring home the Oreos putting
two Oreos in a little snack bag and that way when you grab them you’re consciously
grabbing the serving size that is recommended. And then you can get another serving if you
want but you’re a little bit more conscious about the amount that you’re eating. One other thing that you
want to watch for is tracks. So even though avocados, olive oil,
nuts and seeds are very healthy for us, they’re very healthy foods, they have omega 3
fatty acids to it which are anti-inflammatory, have anti-inflammatory properties the problem is that they are very high calorie
for low portion sizes. So even though you’re on — even
though they are very healthy for you from a weight loss standpoint they might not
be something that you would want to include in your diet because you’re going to be kind of
getting the small portion but a lot of calories. So ultimately remember that eating is not the
only thing you can do from a weight standpoint and actually exercise has been very
beneficial for cancer prevention as well and exercise can help you burn a few extra
calories so that your calories going in and your calories going out
can be a little bit more equal. So remember to exercise. The recommendations are for
at least 30 minutes most days of the week and avoid sedentary behavior. There is a difference between physical
activity and sedentary behavior. Physical activity is purposely
going out and walking for 10 minutes even if it is three times a day. That’s purposeful exercise. Sedentary behavior is sitting in
front of a desk for eight hours. If you can get up every hour and just take
two laps before you go to the bathroom or hand deliver an email — or hand deliver
a message to somebody instead of sending it by email to somebody that’s right down the hall. Those can be ways to get
activity in throughout the day and keep you healthy both at
work and when you’re at play.