Nutritionist speaks

  AIMEE SHEA, MPH, CSS, RD, LDN, spoke on the relationship between nutrition and cancer at the June 4 Lunch and Learn at the Cancer Resource Center Friday, June 4. She is an outpatient oncology dietitian at the N.C. Cancer Hospital.

Nutrition and cancer relationship explored

  One third of cancers can be prevented by eating healthy food and being physically active, according to Aimee Shea of the N.C. Cancer Hospital who spoke to a Lunch and Learn group June 4.

  Staying on the lower end of the normal weight range is helpful, she added, as  is avoiding weight gain around the waist. A healthy body mass index (BMI) is 18.5-25 which is obtained by dividing the weight in pounds by the height in inches.

  Excess pounds around the waist is particularly harmful, she said. For women, 35 inches is okay; more than that indicates a greater risk for cancers of the colon, esophagus, pancreas, kidney and endometrium, and probably gall bladder. “Fat cells release hormones that stimulate cancer growth,“ Shea said.

  Being physically active is helpful. thirty minutes per day of moderate activity is advised. Brisk walking is good exercise, with a goal of 60 minutes. Other activity recommended is cleaning house, gardening, parking away from stores to walk farther and walking while shopping. “Find something you like, find a buddy to walk with,“ she advised. You don’t have to do your whole work-out at one time, a few minutes several times a day does just as well. Activity strengthens your immune system, and you can eat more. Avoid sugary drinks, limit fruit juices to eight ounces per day, drink water, diet or other low-calorie drinks. She said a Big Mac has 540 calories, a large order of French fries has 570 and five chicken tenders have 630 calories. “Eat mostly foods of plant origin, fruits, vegetables, whole grains, beans (5-16 servings per day). A serving is two cups of raw vegetables or one-half cup of cooked vegetable. Whole grain breads release energy slowly and help make you feel fuller. Other good sources of nutrition are brown or wild rice, oatmeal, cereal, popcorn, barley, millet and whole grain pasta. You should eat three cups of legumes per week. The “new American plate“ should consist of two- thirds vegetables and fruits, one-third animal protein. A good Internet resource is AIC.org.

  Flaxseed is a good source of omega fatty acids, and the fiber can decrease the risk of colon cancer. You should get less than 18 ounces of red meat per week and stay away from processed meats such as ham, bacon, sausage and pastrami. Get your protein from fish, eggs, dairy and beans. Cook at low temperatures and don’t eat the charred portion of any food. Eat all you want of grilled fruits and vegeteables and limit alcohol intake. Women should have no more than one drink per day, men, two. One drink would be 12 ounces of beer, lager or hard cider or 1.5 ounces of other alcoholic drinks.

  Alcohol and smoking results in a “complete carcinogen,“ Shea said, and alcohol adds a lot of extra calories. Limit your salt or sodium intake. One hundred forty mg. in a serving is low, 600 is high. Use Mrs. Dash in place of salt for seasoning. “Aim to meet nutritional needs through food“ rather than supplements, she said, though pregnant women should have folic acid supplements and many people should get a Vitamin D supplement, especially  seniors. “Older people don’t go out a lot,“ she said, and they may cover up more. High dose beta carotene supplements have been connected to lung cancer, but selenium helps protect men from prostate cancer.

  In answer to a question from the audience, she said Splenda is probably the safest artificial sweetner, but stay away from long-term of these substances. She advised the group away from warming food in plastics. High fructose corn syrup is probably not dangerous as far as cancer is concerned, but it adds calories. She also advised against large amounts of Vitamin E, and said that caffeine is considered okay.

  More information can be obtained from the AICR hotline, 1-800-843-8114.