We can!

Reach Your Healthy Weight to Reduce Your Cancer Risk

®

An initiative of the American Institute for Cancer Research.

AICR’s Recommendations for Cancer Prevention • Be as lean as possible without becoming

underweight • Be physically active for at least 30 minutes

every day. Limit sedentary habits, like watching television. • Avoid sugary drinks. Limit consumption of calorie-

dense foods (particularly processed foods high in added sugar, or low in fiber, or high in fat) • Eat more of a variety of vegetables, fruits, whole

grains and beans • Limit consumption of red meats (such as beef,

pork and lamb) and avoid processed meats • If consumed at all, limit alcoholic drinks to 2 for

men and 1 for women a day • Limit consumption of salty foods and foods

processed with salt (sodium) • Don’t use supplements to protect against cancer

Special Population Recommendations • It is best for mothers to breastfeed exclusively

for up to 6 months and then add other liquids and foods • After treatment, cancer survivors should follow

the Recommendations for Cancer Prevention And, always remember—do not smoke or chew tobacco

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COVER PHOTO: ©FOTOLIA

Reach Your Healthy Weight to Reduce Your Cancer Risk Table of Contents Reduce your cancer risk . . . . . . . . . . . . . . . . . 2 Reach a healthy weight . . . . . . . . . . . . . . . . . . 4 Aim to be a healthy shape . . . . . . . . . . . . . . . . 6 Balance calories in with calories out . . . . . . . . 9 Switch to low-calorie foods . . . . . . . . . . . . . . 10 Adjust the plate . . . . . . . . . . . . . . . . . . . . . . 14 Try to avoid. . . . . . . . . . . . . . . . . . . . . . . . . . 19 Make time for physical activity . . . . . . . . . . . . 20 Need more help? . . . . . . . . . . . . . . . . . . . . . 24 About AICR . . . . . . . . . . . . . . . . . . . . . . . . . 25

Healthy Living for Cancer Prevention Series

Wen! ca Reduce your cancer risk After not smoking, the most important way to protect yourself from cancer is to maintain a healthy weight. This booklet helps you make the simple changes that can empower you to reach that goal. More than 1 in 3 Americans will develop cancer at some point during their lifetime. You might know someone who has been affected by cancer, or maybe you’re a cancer survivor yourself. AICR is working to prevent as many cancers as possible. Although there are no guarantees, research shows that by following the advice in this brochure you can reduce your risk. The same research shows it’s never too late—or too early—to get started. Scientists estimate that about one-third of the most common cancers could be prevented by eating healthy foods, getting more physical activity and maintaining a healthy weight.

Start today! Why wait? It’s never too late to make healthy changes and lower your cancer risk.

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Reach Your Healthy Weight to Reduce Your Cancer Risk

Be a healthy weight for life AICR’s advice is based on our expert report’s 10 Recommendations for Cancer Prevention. The full list can be found inside the front cover of this brochure. You can find out more about them in our companion booklet, 10 Ways to Reduce Your Cancer Risk. You can download a free copy at www.aicr.org.

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Wen! ca Reach a healthy weight AICR’s first Recommendation is: “Be as lean as possible without becoming underweight.” One of the best things you can do to prevent cancer is to maintain a healthy weight. Yet obesity rates have increased dramatically in the past 20 years: 69 percent of all American adults are overweight or obese, according to the federal government. Inactive lifestyles and easy access to unhealthy foods have led to the obesity epidemic. Maintaining a healthy body weight also helps to lower your risk for other diseases including stroke, heart disease and diabetes.

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Reach Your Healthy Weight to Reduce Your Cancer Risk

What about cancer survivors? Growing evidence suggests that what’s true for cancer prevention is true for cancer recurrence. AICR recommends that after treatment, cancer survivors should follow the Recommendations for Cancer Prevention. The scientific evidence is being reviewed as part of our Continuous Update Project. AICR’s suggestions to help cancer survivors who have excess body fat with weight management are: • Eat a mostly plant-based diet and minimize

foods with a lot of added fat and sugar. Plant foods provide cancer-fighting substances while being low in calories, which helps prevent weight gain. • Get at least 30 minutes of moderate physical

activity each day. Limit sedentary habits, like watching television. Even if you have to start slowly—perhaps with 5–10 minutes each day—try to work up to at least 30 minutes of moderate physical activity every day. You may want to look for an exercise program led by a certified cancer exercise instructor.

Reach Your Healthy Weight to Reduce Your Cancer Risk

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Wen! ca Aim to be a healthy shape Although it’s easy to ignore a few extra pounds, studies show that maintaining a healthy weight is one of the most important things you can do to protect yourself against cancer. To find out if you are a healthy weight and shape, you can use two methods: Body Mass Index (BMI) and waist size.

Measuring your BMI BMI is a simple way to find out whether you’re a healthy weight for your height. For cancer prevention, you should aim for a BMI that is within the normal range (see the BMI chart on the next page). 1. Y  ou’ll need to know your weight in pounds and your height in inches. 2. D  ivide your weight by your height squared and multiply by 703. This figure is your BMI. For example, here is the calculation for a person who is 5’3” tall and who weighs 150 pounds: Weight (150) divided by Height squared (63”x 63”) x 703 = BMI of 26.5 Or use the chart on the next page.

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Reach Your Healthy Weight to Reduce Your Cancer Risk

BMI Chart

To find out your BMI, match up your height and weight.

How to Interpret Your Results

• Less than 18.5 = underweight • Between 18.5–24.9 = normal • Between 25–29.9 = overweight • 30 or more = obese

Note: BMI may not be a suitable indicator if you are frail and elderly, less than 5’ tall, an athlete, pregnant or a child. AICR recommends being as lean as possible within the normal BMI range.

You can also visit www.aicr.org/bmi to calculate your BMI online.

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Measuring your waist Another good way of checking if you’re a healthy shape is by measuring your waist. 1. P  lace a tape measure around your waist at the halfway point between the bottom of your ribs and the top of your hip bone. 2. M  ake sure the tape is snug but doesn’t compress your skin. 3. M  easure after breathing out. As a guide, a healthy waist measurement is: less than 31.5” for women and less than 37” for men.

SCIENCE Weight and cancer risk—what’s the link? AICR’s expert report and the Continuous Update Project found strong evidence that body fat increases risk for the following cancers: • breast

(post-menopausal)

• liver • kidney

• colorectal

• ovarian

• endometrial

• pancreatic

• esophageal

• prostate (advanced)

• gall bladder

How does body fat affect your risk for cancer? Excess fat, especially deep within the abdomen: • produces proteins called cytokines, which cause inflammation, a factor that may increase cancer risk; • produces more estrogen, a sex hormone linked to higher risk of some cancers; and • leads to insulin resistance, which causes the body to produce more insulin and related growth factors, which may increase risk for cancer. 8

Reach Your Healthy Weight to Reduce Your Cancer Risk

We can!

Balance calories in with calories out If you eat more calories (energy) through food and drinks than your body burns, you’re likely to gain weight. The opposite is also true: if you burn more calories through physical activity than you consume, you’ll lose weight. Today more Americans are overweight or obese than ever before. Why? High-calorie foods are abundant and we spend more time sitting and being inactive. Given these conditions, it’s hard to maintain a healthy weight. Instead of weight-loss diets that are trendy but unhealthy, you can do two things to manage your weight in a healthful way: 1. E  at a mostly plant-based diet and minimize foods and beverages with lots of added fat and sugar; 2. To prevent weight gain and aid weight loss, aim for at least 60 minutes of moderate exercise each day (or 30 minutes of vigorous physical activity). Limit sedentary habits, like watching television. Taking these two steps will help you reach and maintain a healthy weight for you. Keep reading to learn how.

Reach Your Healthy Weight to Reduce Your Cancer Risk

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Wen! ca Switch to lowcalorie foods By eating foods that are less concentrated in calories, you can enjoy healthy, satisfying meals that have fewer calories. Foods that are naturally low in calories usually come from plants: • non-starchy vegetables

(most vegetables except white potatoes) • whole grains • dry beans and other legumes • fruits

Plant foods contain fiber and water, so they’re both filling and relatively low in calories.

What about animal foods? Meat, poultry, fish and dairy products are important sources of some essential nutrients. But animal foods contain no fiber and some contain lots of calorie-dense fat—so it’s best to choose low-fat and lean varieties. Diets high in red meat and especially processed meat also raise your risk of colorectal cancer. AICR recommends limiting red meat (beef, pork and lamb) to 18 ounces, cooked (about 24 ounces, raw) per week and avoiding processed meats such as hot dogs, sausage, bacon, ham, bologna and other lunch meats, except on special occasions.

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Reach Your Healthy Weight to Reduce Your Cancer Risk



f or eating healthy low-calorie foods

 Add more low-calorie plant foods to your

meals and favorite recipes. For example, add chopped vegetables and beans to pasta sauces, soups and stews.

 If you snack, choose plant-based foods like

vegetables, fruits, whole grains and beans and limited amounts of nuts instead of chips, candy and other packaged snack foods.

 Choose whole grains whenever possible.  Choose a salad instead of French fries.  When you have dessert, choose fresh fruit instead of baked items.

 Trade full-fat foods, especially meat and dairy foods, for low-fat versions.

Reach Your Healthy Weight to Reduce Your Cancer Risk

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Low calorie-dense (eat more)

High calorie-dense (eat less)

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Reach Your Healthy Weight to Reduce Your Cancer Risk

How to spot calorie-dense foods Very low and low calorie-dense foods: • Broth-based soups and plain nonfat yogurt • Whole grains • Legumes (beans, lentils and split peas) • Most vegetables and fruits • Lean proteins (meat, poultry and fish) • Low-fat dairy

Medium calorie-dense foods include: • Breads, desserts, fat-free baked snacks, cheese

and higher-fat meats

High calorie-dense foods include: • Fried snacks, candy, cookies, nuts and fats

Note: A few high calorie-dense foods, eaten in small amounts (a scant handful), are valuable sources of nutrients, such as avocados, nuts, seeds and some oils.

Find out more: www.foodsthatfightcancer.org

Source: The Ultimate Volumetrics Diet by Barbara Rolls (New York: Morrow, 2012).

Reach Your Healthy Weight to Reduce Your Cancer Risk

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Wen! ca Adjust the plate To get enough cancer-fighting fiber, phytochemicals, vitamins and minerals, follow AICR’s rule-of-thumb: Fill 2/3 or more of your plate with vegetables, fruits, whole grains and beans and 1/3 or less with lean animal protein.

Fill at least 2/3 or more of your plate with plant foods and 1/3 or less with animal foods like lean meat and lowfat dairy.

Animal Foods Plant Foods

Keep an eye on portion size If you are trying to lose weight, gradually reduce the size of your portions. Portions have grown over the past several decades, so it’s handy to check the USDA’s Standard Serving Sizes (see pages 16–17). You may eat more than one serving of a food in a meal, but this chart can give you a perspective on how much you are eating. For example, AICR recommends eating at least 4–5 cups of vegetables and fruits each day. Snack only when you’re hungry and stop before you feel full. With moderate to high-calorie foods, choose small serving sizes to control how much you’re eating. 14

Reach Your Healthy Weight to Reduce Your Cancer Risk

SCIENCE Cancer-fighting foods are usually low in calories Naturally low-calorie plant foods contain cancerfighting phytochemicals, fiber, vitamins and minerals. Research shows that vegetables and fruits protect against a number of cancers, including: • esophagus • larynx

• mouth • pharynx

• stomach

Vegetables, fruits, whole grains and beans contain hundreds of phytochemicals (natural plant chemicals) that work together to protect our health. It’s best to eat a wide variety to get the most health protection. • Fiber is found in all whole plant foods (but not

in oils, juices or animal foods). Strong evidence shows that fiber helps to protect us against colorectal cancer. The USDA Dietary Guidelines for Americans advise eating at least 25 grams of fiber daily. • Whole grains—such as products made with whole

wheat, brown rice, oats, bulgur and barley—are higher in dietary fiber than highly processed grains (such as products made with all-purpose white flour and white rice). Processing strips away the bran and the germ, which are grains’ main sources of fiber, phytochemicals, vitamins and minerals. • Legumes, including dry beans and peas, contain

plenty of fiber along with protein, vitamins and minerals.

Reach Your Healthy Weight to Reduce Your Cancer Risk

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What does a cup look like? Food Chopped Vegetables

Raw Leafy Vegetables (such as lettuce and greens)

Fresh Fruit

Dried Fruit

Pasta, Rice, Cooked Cereal

Ready-to-Eat Cereal

Meat, Poultry, Seafood

Dried Beans

Nuts

Cheese

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Reach Your Healthy Weight to Reduce Your Cancer Risk

Serving

Looks Like

1 cup

Baseball or rounded handful for average adult

2 cups (or 1 cup cooked)

2 baseballs or rounded handful for average adult

1 small piece or ½ cup chopped

½ baseball or 1 rounded handful for average adult

¼ cup

Scant handful for average adult

½ cup

½ baseball

1 oz., which varies Baseball or rounded from ½ cup to handful for average adult 1 cup (check label) 3 oz. (boneless cooked weight from 4 oz. raw)

Deck of cards or checkbook

½ cup cooked

½ baseball or rounded handful for average adult

¼ cup

Scant handful for average adult

1 ½ oz.

4 dice Source: U.S. Department of Agriculture.

Reach Your Healthy Weight to Reduce Your Cancer Risk

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for eating a plant-based diet

 Aim to eat at least 3 ½–6 cups of fruits and vegetables every day.

 Aim to eat 2 ½–5 cups of whole grains per day, as appropriate for calorie needs.

 Aim to eat at least 3 cups of beans every week.

 Fill 2/3 or more of your plate with plant

foods, including vegetables, fruits, whole grains and beans.

We can!

Eat Well

to Reduce Your Cancer Risk

You can learn more about eating to reach your healthy weight and lower cancer risk from our companion brochure, Eat Well to Reduce Your Cancer Risk. To view online, visit www.aicr.org; to order a free copy, call 1-800-843-8114.

An initiative of the American Institute for Cancer Research.

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Reach Your Healthy Weight to Reduce Your Cancer Risk

We can! Try to avoid... Heavily processed foods Heavily processed foods have been manufactured or greatly altered from their original forms. Examples are cookies, sugary cereals, candy and chips. When these types of foods are made, a lot of water, fiber and some of the nutrients are eliminated and extra fat, salt and sugar are often added. The extra fat and sugar make the food more calorie-dense. Eating just a small amount of these foods can provide many calories without making you feel full.

Sugary drinks AICR recommends avoiding sugary beverages like sodas and fruit drinks. Instead, choose water or unsweetened tea or coffee most of the time and limit 100 percent juice to ¾ cup (6 ounces).

Think before you drink alcohol Alcoholic beverages are high in calories and increase your risk of some cancers as well. If you choose to drink at all, AICR recommends limiting alcoholic beverages to 1 standard-size drink per day for women and 2 for men. Find out more about our alcohol Recommendation at: www.aicr.org/alcohol

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Wen! ca Make time for physical activity Physical activity can help reduce your cancer risk. To maintain a healthy weight, combine healthy eating with physical activity. AICR recommends getting at least 30 minutes a day of moderate physical activity to lower your cancer risk. Break it up into 10 or 15 minute segments for a daily total of 30 minutes to make it easier. As you become more fit, aim for 60 minutes of moderate (or 30 minutes of vigorous) physical activity every day (see the box on page 21).

What counts as physical activity? Research shows that sitting for long hours can be harmful to your health. So even if you go to the gym for 30 minutes each day, it’s still important to keep moving throughout the day. Some ways to be more physically active and burn more calories include: • taking hourly activity breaks from seated activities • using the stairs instead of the elevator or escalator • walking or bicycling instead of driving • parking at the far end of the lot • doing household chores to some energizing music We can!

Move More to Reduce Your Cancer Risk

To view online, visit www.aicr.org; to order a free copy, call 1-800-843-8114.

An initiative of the American Institute for Cancer Research.

Move More.indd 1

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You can learn more about moving more for a healthy weight and lower cancer risk from our companion brochure, Move More to Reduce Your Cancer Risk.

3/6/15 2:49 PM

Reach Your Healthy Weight to Reduce Your Cancer Risk

Kinds of physical activity The amount of calories you burn depends on the type, frequency, duration and intensity of the activity you do. To burn more calories, move more vigorously or longer or both. Moderate activity will make your heart pump faster and your breathing heavier. Here are some examples of moderate activities and calories burned (by a 160-pound person after 30 minutes): • dancing slowly—110 calories • m  opping or vaccuming—135 calories • bicycling leisurely—138 calories • raking the lawn—145 calories • w  alking briskly (about 3.5 miles per hour)—200 calories • s  wimming laps at moderate speed—210 calories • rowing, moderately—210 calories

Vigorous activity pumps your heart even faster. You’ll probably sweat and feel out of breath. Here are some examples and calories burned (for a 160-pound person after 30 minutes): • aerobics, high-impact or step— 272–345 calories • basketball or football— 236–290 calories • using a stair-climbing machine— 327 calories • competitive racquetball—364 calories • running, 6 mph—356 calories • rowing, vigorously—455 calories • swimming, vigorously—360 calories

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SCIENCE Moving more throughout the day will burn more calories and help you control your weight. Being physically active lowers risk for: • breast cancer (in post-menopausal women) • colon cancer • endometrial cancer

Studies show that physical activity lowers: • high levels of hormones that raise cancer risk • inflammation, which may increase cancer risk



to keep up with physical activity

 Choose an activity you enjoy.  Find opportunities to include more activity, even if it’s only 10–15 minutes at a time.

 Read, watch TV or listen to music while you

exercise on a treadmill or a stationary bike.

 Ask a buddy to be a walking partner, go biking or sign up for a class with you.

 Mix it up—alternate aerobic activity that raises your heart rate with weight lifting exercises each week for total fitness.

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Reach Your Healthy Weight to Reduce Your Cancer Risk

It’s never too late—at any weight It’s never too late to start making changes to reach your healthy weight and lower cancer risk. Even when life-changing events and holidays derail your healthy eating and physical activity, resume your progress toward reaching a healthy weight and keep extra pounds off by: • eating mostly low calorie-dense foods prepared in

low-fat ways • starting daily physical activity again as soon as

possible • weighing yourself once a week (take action

immediately if your weight goes up) • expecting and

planning for a slow and steady weight loss instead of using fad diets to quickly shed the pounds (which are often regained) • keeping a food diary for a

week or two so that you can see your eating patterns clearly; jot down what you eat, how much and when you eat • try phone apps for tracking

your diet • setting achievable physical

activity goals each week: maybe adding 15 minutes a day to your current walk or other exercise practice or trying a different kind of activity for at least 15 minutes, such as strengthening exercises on Tuesdays and Thursdays

Find out more about maintaining a healthy body weight at: www.aicr.org Reach Your Healthy Weight to Reduce Your Cancer Risk

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Need more help? The information in this booklet is about maintaining a healthy weight for cancer prevention. This is one important part of reducing our cancer risk, but eating a plant-based diet, being physically active and not smoking play a big part too. Find out more in our booklet 10 Ways to Reduce Your Cancer Risk and other free brochures (up to 3 single items free): • Eat Well • Move More

• The New American Plate • More Food, Fewer Calories

Contact us at: American Institute for Cancer Research 1759 R Street, NW, P.O. Box 97167 Washington, DC 20090-7167 or call: 1-800-843-8114 or 202-328-7744 email: [email protected]

Additional resources:

• America on the Move • www.americaonthemove.org • The American College of Sport Medicine www.acsm.org (search: “pro finder” for certified cancer survivor instructors) P.O. Box 1440 Indianapolis, IN 46206-1440 1-317-637-9200 Monday–Friday, 8 am–4:30 pm Eastern Time • American Council on Exercise Get Fit workouts and videos www.acefitness.org/acefit/fitness-facts • National Institute on Aging Go4Life® go4life.nia.nih.gov • 1-800-222-2225 • Shape Up America • www.shapeup.org • The National Weight Control Registry www.nwcr.ws • 1-800-606-NWCR (6927) • Tufts University • growingstronger.nutrition.tufts.edu • Centers for Disease Control and Prevention www.cdc.gov • 1-800-CDC-INFO (800-232-4636)

PHOTO CREDITS: Thinkstock.com

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Reach Your Healthy Weight to Reduce Your Cancer Risk

About AICR OUR VISION: We want to live in a world where no one develops a preventable cancer. OUR MISSION: We champion the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk. We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.

About the Continuous Update Project As the U.S. charity in the World Cancer Research Fund network, we contribute to the Continuous Update Project (CUP), an ongoing analysis of global scientific research into the link between diet, physical activity, weight and cancer. The CUP produces periodic reports on the state of the evidence linking various lifestyle factors to risk of specific cancers. These reports will inform a major update of our Recommendations for Cancer Prevention scheduled for 2017. Visit our website for the complete list of CUP reports including: • 2015: Gallbladder, Kidney and Liver cancers • 2014: Breast Cancer Survivors, Ovarian and



• 2013 • 2012 • 2011 • 2010

Prostate cancers Endometrial Cancer Pancreatic Cancer Colorectal Cancer Breast Cancer

Analyzing the research on cancer prevention and survival

You can support AICR’s life-saving research and education in a variety of ways: • make a donation online at www.aicr.org; • write to AICR, 1759 R Street, NW, P.O. Box 97167,

Washington, DC 20090-7167; or

• include a bequest in your will.

For more information, contact our Gift Planning Department at 1-800-843-8114 or [email protected].

Reach Your Healthy Weight to Reduce Your Cancer Risk

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®

CancerPrevention Together We Can is an initiative of the American Institute for Cancer Research. The website, www.aicr.org/can-prevent is dedicated to presenting evidence-based, user-friendly and interactive tools that educate and empower people to reduce cancer risk.

AICR Guidelines for Cancer Prevention The choices you make about food, physical activity and weight management can reduce your chances of developing cancer. • Choose mostly plant foods, limit red meat and

avoid processed meat. • Be physically active every day in any way for 30

minutes or more. Limit sedentary habits, like watching television. • Aim to be a healthy weight throughout life.

And always remember—do not smoke or chew tobacco.

®

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