Cancer-Fighting KitchenPresented by:
Jeanne PetrucciM.S. Nutrition Education and R.D. Candidate
Teachers College, Columbia University
Objectives for program session
• Understand scientific rationale behind cancer-fighting foods
• Read food labels and identify optimal foods• Create home environment supportive of cancer-
fighting eating habits• Describe time-saving ways to create meals at
home• Identify recipes that fit into AICR [American
Institute of Cancer Research] guidelines
Participants will be able to:
Foods That Fight Cancer®According to AICR [American Institute for Cancer Research]
Apples Blueberries Broccoli and Cruciferous Vegetables Cherries Coffee Cranberries Flaxseed Grapefruit Legume [Dry Beans, Peas, and Lentils] Soy Squash [Winter] Walnuts Berries Dark Green Leafy Vegetables Garlic Grapes and Grape Juice Green Tea Tomatoes Whole Grains
Acai berries Blackberries and raspberries Carrots Chili peppers Citrus fruits Kale and other greens Mushrooms Nuts Onions Papayas Pomegranates Spinach Strawberries Sweet Potatoes Watermelon and other melons
Under Investigation:Current and Recently Added:
Scientific Rationale
High fiber foods:Removal of hormones and cholesterolSatietyPlants only
No single food or food component can protect you against cancer by itself. But strong evidence does show that a diet filled with a variety of plant foods such as vegetables, fruits, whole grains and beans helps
lower risk for many cancers. [www.AICR.org]
Antioxidants and Phytonutrients:
Flavonoids [catechins]Fatty AcidsLignans
Vitamins and Minerals:Folate [DNA repair]Vitamin C
Just the facts… White Beans
Environment Pantry:
Beans [legumes]Lentils – canned and driedDried beansQuinoaBrown RiceOther whole grainsTomato productsVegetables products [roasted peppers, sundried tomatoes, olives, capers]Good olive oil to be used as garnishRaw nuts and seeds [walnut, hemp, chia]Unsweetened soy milkGreen teasDried cherries and cherry juice
EnvironmentRefrigerator:Iced green tea Greens – washed, driedLettuces – particularly dark leafyCollards, kalePre-cut vegetables - carrotsSteamed vegetables – cauliflowerPre-roasted butternut squashPre-cooked quinoa or other grainsHummus – preferably homemadeBean dipsHerbs – rosemary, thyme, basilBerriesCauliflowerCabbageGreen beansMushroomsFlax mealTofu, tempeh, edamame, miso
Soy contains a variety of phytochemicals and active compounds:Isoflavones: a group of phytoestrogens that includes genistein, daidzein and glycitein
Saponins: studies suggest these compounds may lower blood cholesterol, protect against cancer and affect blood glucose levels
Phenolic Acids: this group of phytochemicals is being studied for their potential to stop cancer cells from spreading
Phytic Acid: commonly found in cereals and legumes, it can act as an antioxidant
Enzyme-regulating proteins: these include protease inhibitors and protein kinase inhibitors
Sphingolipids: they seem to play a role in regulating cell growth, self-destruction of abnormal cells and progression of tumors
SOY: The Bad Rap
Source: www.aicr.org
EnvironmentCounter/root basket – shelf stable items:
OrangesGrapefruitsApplesPomegranatesSweet potatoesOnionsGarlicTomatoesWinter squashes – spaghetti squash
Environment
Freezer:
PeasKaleSpinachQuinoaFrozen beans [garbanzo]Frozen berries and cranberriesFrozen acai – berries or juiceFresh fruit pops
Organic vs. Conventional
Environment
EnvironmentNon food supports – keep available/handy:
Food processorBlenderKnivesCutting boardsVegetable/fruit washGlass water bottleMesh bags for storageSalad spinnerTongsBowlsGlass storage containers
EnvironmentSocial Supports:
• Family• Friends• Colleagues• Cancer Support Community Programs
Grocery Store:
• Shop perimeters – spend most of your time in the produce section
• Read labels• Do not shop hungry• If it’s made in a plant….
Away from home• Be high maintenance!• View restaurant menu ahead• Holiday parties create special challenges
Build a Living Plate
75% - 100% whole food, plant-basedSelect: 2+ cancer fighting vegetables, 1 whole grain,1 high quality proteinSeason with: ¼ cup dressing, savory vegetable
sauce, seasoned bean puréeTop with: Chopped herbs, vegetables, seasonings
RecipesGingered Acorn Squash
Quinoa Tabbouleh
Coconut Lime Soup
Shaved Grilled Brussels Sprouts
Kañiwa and White Bean Salad
Sautéed eggplant with tomato and capers
Objectives for program session
Objectives:• Understand scientific rationale behind cancer-
fighting foods• Read food labels and identify optimal foods• Create home environment supportive of cancer-
fighting eating habits• Describe time-saving ways to create meals at
home• Identify recipes that fit into AICR [American
Institute of Cancer Research] guidelines