Plant-Based Diets

High-dose supplements may increase the risk of come cancers. In other cases, intake of nutrients from foods is found to be protective while nutrient supplements are not.

Aim to meet nutritional needs through diet alone - reduce risk of cancer

Some molds produce aflatoxins that are potent cancer-causing compounds

Avoid Consuming Moldy Grains, Legumes, and other foods - reduce risk of cancer

_____ is only found in food of animal origin: Vegans must obtain from, fortified foods, fortified nutritional yeasts, supplements

B12

Lutein/Vita-C - Yellow

Banana, Pears, Pineapple, Avocados, Lemon

Physical activity protects against colon, endometrial, and postmenopausal breast cancer. Because physical activity also protects against weight gain, it also indirectly protects against those cancers whose risk is increased by obesity.

Be physically active - reduce risk of cancer

Examples of complementary plant proteins:

Beans & grains Beans & nuts

Anthocyanins/Flavanoids - Purple

Brinjal, Plums, Grapes, Prunes, Purple Beets

___ plant sources: Leafy greens, broccoli, fortified soy, rice, and almond milks or beverages

Calcium

___ is a disease that results from the uncontrolled growth or division of abnormal cells that invade a part or parts of the body.

Cancer

____ is the uncontrolled growth or cell division of abnormal cells that invade a part or parts of the body

Cancer

_____ is the second leading cause of death in the United States (cardiovascular disease is #1)

Cancer

Name this step in the multi step process of Cancer: a cell's DNA is mutated, which makes the cell more likely to divide than normal. it also makes the cell susceptible to the effects of promoters

Initiation

____ non-animal sources for vegetarians: Iodized salt

Iodine

_____ and omega-____ fatty acids are rich in fish and seafood

Iodine and Omega-3 Fatty Acids

There is not amount of alcohol consumption that does not increase the risk of cancer. Alcohol consumption increases the risk of mouth, pharynx, larynx, esophagus, and colorectal cancers.

Limit Alcoholic Drinks - reduce risk of cancer

Over consumption of red and processed meats is strongly linked to an increased risk of colorectal cancer. Limit red meat intake to n more than 18 ounces a week.

Limit consumption of red meat and avoid processed meat - reduce risk of cancer

Phytochemical: Epigallacatechin Gallate (EGCG) Class/Subclass: Pholyphenol Flavanoid/Flavanol Excellent sources: white and green tea Possible benefits: ?

EGCG is the most abundant flovanoid in green tea, Green tea may have anti-cancer, anti-obesity, anti-atherosclerotic, and anti-diabetic effects

Most diets that protect against cancer are composed primarily of foods of plant origins. Non-starchy vegetables and/or fruit probably protect against cancers of the mouth, esophagus, stomach, and lung. Foods containing fiber protect against colorectal cancer.

Eat Mostly Foods of Plant Origins - reduce risk of cancer

Having been breastfed as an infant reduces the risk of children becoming overweight and obese. Mothers who breastfed their infants have a lower risk of breast cancer.

Encourage infant Breastfeeding - reduce risk of cancer

List the subclasses of Flavonoids.

Flavonols (onion, kale, leek, broccoli) Flavanols (green tea, grapes, apples, cocoa) Flavones (parsley, thyme, celery) Flavanones (lemons and other citrus fruits) Anthocyanins (berries, red cabbage, cherries) Isoflavones (soy products, such as miso)

Benefits of a _____Diet: Expose consumers to less antibiotic-resistant bacteria and fewer pesticides, positive environmental impact, Organic farmers, Still allowed to use certain pesticides, Current evidence, No human studies demonstrating meaningful nutrition or health benefits or disease protection

Organic

Carotenoids/Flavonoids - Orange

Papaya, Muskmelon, Oranges, Carrots, Pumpkin

Name what is being described below: -chemicals found in plant foods -have antioxidant, anti-inflammatory, or hormone-like actions -associated with many health benefits -but not considered essential nutrients

Phytochemicals

____ are chemical constituents in plants that have a wide array of effects in the body and are associated with many benefits to human health.

Phytochemicals

Benefits of a ____ Diet: High intake of - Dietary fiber - Vitamins C, E, and folate - Magnesium and potassium - Antioxidants and phytochemicals Fewer overall calories Lower proportion of calories from fat Decreased consumption of processed meats

Plant-Based

Benefits of a _____ Diet: -Health benefits -Lower total blood cholesterol levels -Lower low-density lipoprotein levels -Lower blood pressure -Reduced cardiovascular risk -Lower risk of obesity, heart disease, cancer, type 2 diabetes, and mortality

Plant-Based

_____ diets are associated with numerous health benefits.

Plant-based

_____ diets can vary significantly by including differing types and amounts of animal foods, and they can have varying degrees of healthfulness depending on the quality and distribution of the nutrients being consumed and the types of food choices being made.

Plant-based

Phenolic Acids/Anthocyanins - Blue

Plums, Raisins, Figs, Blueberries, Huckleberry

_____ are rich in: -Berries, coffee, tea, red wine, cocoa powder, nuts, and spices -numerous fruits and vegetables are also good sources

Polyphenols

______ are associated with : -reduced risk of chronic disease (cardiovascular disease, diabetes, osteoporosis, neurological-related disorders, etc.) -may reverse, suppress, or prevent cancer

Polyphenols

Name this step in the multi step process of Cancer: during this process, mutated cells acquire additional mutations that allow these cells to proliferate even more quickly, expanding the size of the tumor.

Progression

Name this step in the multi step process of Cancer: Promoters selectively enhance the growth and proliferation of mutated cells. This creates a colony of cells that carry the original mutation. The expanded colony of mutated, noncancer cells may develop into a benign tumor.

Promotion

Nutritional Considerations with Plant-Based Diets Nutrients of possible concern to vegetarians:

Protein Iron Vitamin D Riboflavin Vitamin B12 Omega-3 fatty acids Iodine

Phytochemical: Quercetin Class/Subclass: Pholyphenol Flavanoid/Flavanol Excellent sources: red and yellos onion, hot yello peppers, kale, capers, cranberries Possible benefits: ?

Quercertin has been shown to have anti-inflammatory effects, and it may reduce the risk of heart disease and cancer

______ plant sources: Almonds, mushrooms, and spinach

Riboflavin

A _______ diet is one where plant foods, eggs and dairy are consumed plus consumption of red meats is limited

Semi-Vegetarian

Lutein/Chlorophyll - Green

Spinach, Sprouts, Green beans, broccoli, lettuce

1. Studies examining the benefits of vegetarianism cite all of the following, EXCEPT: a. a lower risk of cancer. b. a lower incidence of iron-deficiency anemia. c. a lower risk of obesity. d. a lower incidence of high blood pressure. e. lower rates of type 2 diabetes.

b. a lower incidence of iron-deficiency anemia.

1. Pete is a quasi-vegetarian. So he includes all of the following in his diet, EXCEPT: a. butter b. eggs c. lean beef d. shrimp e. turkey

c. lean beef

1. During which stage of cancer development does the body lose control over the mutated cells, allowing metastasis to other tissues? a. initiation b. promotion c. progression d. proliferation e. termination

c. progression

Dietary choices can both increase and decrease risk of ___.

cancer

Listed below include risk factors what ____ : -Genetic factors -Environmental factors -Lifestyle choices like: -smoking, heavy drinking, not exercising, diet, etc. diet can increase or decrease risk -Diet rich in fruits, vegetables, legumes, and whole grains decrease risk -Alcohol consumption increases risk of cancers

cancer

Recommendations to reduce risk of _____ include emphasizing foods of plant origin, maintaining a healthy body weight, limiting consumption of processed meats, and including other diet and lifestyle practices.

cancer

Use these tips to help consume more plant-based foods: Go for ____. Prepare tomato-based soup and include a vegetable of every color.

color

Some plant foods with ____ proteins: -soybeans (found in tofu, tempeh, edamame, soy milk, other soy-based products) -Quinoa

complete

1. Vegetarians who emphasize whole plant foods tend to have higher intakes of all of the following, EXCEPT: a. dietary fiber. b. magnesium. c. potassium. d. riboflavin. e. vitamin C.

d. riboflavin.

1. Jason follows a vegan diet and avoids all animal foods. He consumes a wide variety of vegetables, fruits, grains, beans, and other whole plant-based foods. Despite his nutrient-rich diet, supplementation or use of foods fortified with is recommended. a. potassium b. protein c. extra fiber d. vitamin B12 e. vitamin K

d. vitamin B12

Calcium, Vitamin D, and Riboflavin are All rich in ____ products (animal foods)

dairy

1. Iron found in plant foods (nonheme iron) is lower in bioavailability than the heme iron found in animal foods. Thus, the U.S. Dietary Reference Intake of nonheme iron is higher for vegetarians than the iron recommendation for nonvegetarians. a. no b. 20% c. 40% d. 60% e. 80%

e. 80%

1. Recommended strategies to reduce the risk of cancer include: a. avoiding processed meats. b. emphasizing plant foods. c. being physically active. d. limiting salt intake. e. all of the above.

e. all of the above.

Because phytochemicals are color-specific, similar colored foods often contain similar phytochemicals, hence the recommendation to "_____" of foods to ensure the consumption of a variety of phytochemicals

eat a rainbow

Use these tips to help consume more plant-based foods: Scramble your ____ with dices vegetables.

eggs

Rice, corn, and beans all have at least one _____ amino acid that is present in a lower amount than what is needed to support protein synthesis in the body. Because the __(same)__ amino acid that is low in both corn and rice is different from the one that is low in beans, combining beans with either corn or rice provide complete protein.

essential complementary proteins

The most abundant chemical class of polyphenols is ____.

flavonoids

Use these tips to help consume more plant-based foods: Start your morning with ___ in plain yogurt, cereal, or sliced fruit on whole wheat toast.

fruit

Plant-based diets and Mediterranean diets both have ____ benefits!

health

The iron found in animal foods is in a form called ___

heme

Most plant foods are sources of ___ proteins. As a result, vegetarians need to eat complementary proteins.

incomplete

Name the 3 steps included in the multi step process of Cancer

initiation promotion progression

Cancer develops in a multistep process that includes ___, ____, ___.

initiation, promotion, and progression

If you take a calcium supplement, do not take it with meals rich in _____, as large doses of calcium will decrease absorption of this mineral/vitamin.

iron

Plant foods rich in _____: Soybeans, beans, legumes, dried fruit, spinach, fortified whole grain cereals, broccoli, bok choy, pumpkin seeds, quinoa, tomatoes

iron

Make a nutritional plan: foods that may be deprived in a strict vegetarian diet

iron vitamin D () riboflavin vitamin B12 omega-3 Fatty Acids: EPA and DHA Iodine

Over consumption of these foods likely contributes to weight gain and therefore cancers associated with increased body fat.

limit consumption of energy dense foods and avoid sugary drinks - reduce risk of cancer

Salt and salt-preserved foods are likely a cause of stomach cancer

limit salt intake - reduce risk of cancer

Non-heme iron is less bioavailable than heme: its absorption is ___

low

The iron found in plant foods is in a form called _____

non-heme

Use these tips to help consume more plant-based foods: Add ___ to yogurt, cereal, or salads.

nuts

Use these tips to help consume more plant-based foods: Add steamed vegetables or legumes to your favorite ____.

pasta

To improve iron absorption, eat foods with a source of vitamin C such as ___ and ____

peppers and citrus fruits

Name the 3 types of semi-vegetarian diets

pescatarian (fish) quasi-vegetarian (poultry and fish) flexitarian (limited amounts of meat, fish, and poultry)

Frequently consume these ____- rich foods: apples, apricots, berries, bok choy, broccoli, Brussels sprouts, cabbage, cantaloupes, carrots, celery, garlic, green tea, horseradish, kale, leeks, lentils, olives, onions, pears, seeds, soy nuts, spinach, tomatoes, turnips

phytochemical

Although there are many types of phytochemicals, the MOST ABUNDANT and diverse phytochemicals in our diet are ____.

polyphenols

Use these tips to help consume more plant-based foods: Make your _____ more interesting with cabbage, carrots, cucumbers, peppers, and a rainbow of lettuce colors and textures.

sandwiches

Use these tips to help consume more plant-based foods: Try ___ products like tofu and vegetable protein meat substitues.

soy

Use these tips to help consume more plant-based foods: Add _____ to your meals like garlic, basil, oregano, sage, tumeric, thyme, or ginger

spices

Use these tips to help consume more plant-based foods: Drink black, green, or herbal ____.

teas

A ____ is not considered cancerous until cells within the tumor have gained the ability to metastasize, or migrate to other locations throughout the body.

tumor

A ____ diet consists only of plant foods, whereas other types of vegetarian diets may include dairy foods and eggs; semi-vegetarian diets may include limited amounts of fish, poultry, and red meats.

vegan

Name the 3 types of vegetarian diets

vegan lacto-vegetarian (dairy) lacto-ovo-vegetarian (dairy and egg)

Use these tips to help consume more plant-based foods: Add ____ to pizza to increase nutritional punch

vegetables

Use these tips to help consume more plant-based foods: Keep frozen _____ on hand to add to casseroles and soups and to stretch takeout stir fry and pasta dishes

vegetables

Research suggests that ____ have a lower risk of obesity, heart disease, hypertension, cancer, and type 2 diabetes and an overall lower risk for early mortality.

vegetarians

Plant food sources for _____: Soy products, legumes, grains, and nuts

zinc

_____ is less well absorbed (less bioavailable)

zinc

Phytochemicals give fruits, vegetables, and whole grains their:

-color -aroma, -and flavor

Omega-____ fatty acids non-animal sources: - No source of EPA and DHA in plants, but they are in some fortified foods - ALA (alpha-linolenic acid) is found in walnuts, flaxseeds, soy, and algae

3

Use these tips to help consume more plant-based foods: Plan to eat at least _ portions of fruits and veggies every day. Start with breakfast. Aim for 3 servings b lunchtime.

5

___ protein foods are incomplete protein plant foods that, when consumed together or during the course of a day, provide all essential amino acids to help meet protein needs.

Complementary

Lycopene/Anthocyanins - Red

Cranberry, tomato, Watermelon, Strawberry, Cheery

Phytochemical: Curcumin Class/Subclass: Pholyphenol Diferuloymethane Excellent sources: tumeric spice Possible benefits: ?

Curcumin may have antioxidant and anti-inflammatory effects. It may also reduce the risk of cancer, and slow the progression of Alzheimer disease.

Phytochemical: Lycopene Class/Subclass: Cartenoid Excellent sources: tomatoes, watermelon, pink grapefruit Possible benefits: ?

Diets high in lycopene may reduce the risk of developing cataracts, and prostate and ovarian cancers.

List the subclasses of Phenolic Compounds *Name the most abundant

Diferuloylmethane Stilbenes *Flavonoids Phenolic Acids Lingans

Benefits of a _____Diet: - Rich in fruits, vegetables, nuts, olive oil, and whole grains - Low in processed and red meats, dairy products, and sweets Lowers... - heart problems: as potent as modern drugs to reduce cardiovascular risk - diabetes, Parkinson's disease, allergies in children, cancer, and maybe Alzheimer's disease

Mediterranean

The ____ diet also emphasizes social interactions at meals, and a deep appreciation of the pleasure of eating delicious and healthy food.

Mediterranean

The _____ diet pyramid is based on the traditional diet of Crete, Greece and Southern Italy in about 1960 when their rates of chronic disease were among the lowest in the world.

Mediterranean

The traditional ____ diet has unique characteristics and multiple health benefits.

Mediterranean

Tumor progression concludes when cells invade tissue or spread to other areas throughout the body. Once cells have gained this ability, they are now cancer cells.

Metastasis

____ of potential concern include protein, iron, calcium, vitamin D, riboflavin, vitamin B12, omega-3 fatty acids, and iodine.

Nutrients

____ at risk of deficiency in Calcium, Vitamin D, and Riboflavin but not lacto-ovo vegetarians

Vegans

A _____ diet is one where plant foods are consumed but meat, poultry, fish, shellfish, animal broths, gelatin, or lard are NOT consumed

Vegetarian

____ diets that exclude all or most animal foods require planning to meet nutrient needs.

Vegetarian

_____ diets are rich in Omega-6 fatty acids but may be marginal in Omega-3 fatty acids.

Vegetarian

______ plant sources: Fortified soy, rice, almond milks, or foods

Vitamin D

1. Characteristics of the traditional Mediterranean diet include all of the following, EXCEPT: a. an avoidance of alcohol. b. an emphasis on healthy fats. c. limited consumption of red meat. d. limited consumption of refined, processed foods. e. small portions of nuts.

a. an avoidance of alcohol.

1. Marilyn follows a vegan diet. So which of the following foods does she avoid? a. butter b. coconut oil c. maple syrup d. peanut butter e. white rice

a. butter

Increased body fat is strongly linked to an increased risk of cancers of the colon and rectum, esophagus, endometrium, pancreas, kidney, breast, and gallbladder.

achieve or maintain a healthy body weight - reduce risk of cancer