Nutrition 101 for Survivors
The founder of Above + Beyond Cancer, Dr. Richard Deming discusses how eating healthier can lower our risk of cancer and boost our overall health with this week’s guest, Crystal Tallman. MercyOne Cancer Center Oncology Dietitian Crystal Tallman breaks through all of the mysteries behind nutrition in this Cancer Education Series session.
Tallman is an oncology dietitian and has been at the MercyOne Richard Deming Cancer Center for more than 12 years. She grew up in Illinois, went to Iowa State University for college, and got both her Bachelor's and Master’s degree in Dietetics. In the world of cancer, dietitians play a massive role in not only helping those patients who have difficulty eating, but also helping each patient understand the connection between their nutrition and their health. From helping cancer patients undergoing treatment with their nutrition and hydration, but also with anyone who wants to learn more about eating healthy and maintaining great health. One-third of the most common cancers could be prevented through diet, weight management, and physical activity.
In her daily work, Tallman spends most of her time helping those undergoing cancer treatment with nutrition. Common general diet recommendations align very similarly with those for cancer survivors and patients. These often include eating well-balanced meals, lean meats, low-fat dairy, watching sugar intake, fruits/veggies, etc.
American Institute for Cancer Research Recommendations for Cancer Prevention:
Be a healthy weight
Be physically active
Eat a diet rich in whole grains, veggies, fruits, lean protein, and legumes
Limits consumption of “fast foods” and other processed foods high in starches and sugars
Limit alcohol consumption
Limit consumption of sugar-sweetened drinks
Limit consumption of red and processed meat
Tallman and her dietary colleagues do not recommend long-term dieting in general, but do recommend following something called the Mediterranean Diet. The way of eating doesn't have any strict regimen, however, does follow the eating patterns of those who live around the Mediterranean Sea.
This diet is similar to a plant-based diet which is also recommended for better health. Plant-based does not necessarily mean vegetarianism, however, ¾ of the plate should be veggies, fruits, and whole grains. Tallman notes that those going through cancer treatment may need higher levels of proteins. However, after treatment is completed, these diet patterns should be more feasible for individuals to follow.
Eating plants is important for a variety of reasons, including stimulating the immune system, slowing the growth rate of cancer cells, regulating hormones, reducing inflammation that causes cancer growth, blocking substances from becoming carcinogens, triggering damaged cells to self-deconstruct before reproducing, and preventing DNA damage as well as helping with DNA repair.
Other resources to help with nutrition:
World Cancer Research Fund Continuous Update Project - Cancer Prevention and Survival
Cancer-Specific Recommendations from Crystal Tallman
Breast Cancer
Maintain a healthy weight
Be physically active
Eat cruciferous fruits and veggies
Avoid/limit alcohol
Triple-negative breast cancer: consume <20% calories from fat
Prostate Cancer
Maintain a healthy weight
Include soy in the diet
Limit calcium intake to 1500 mg/day
Incorporate lycopene into your diet
Consume sufficient selenium
Colon/Rectal Cancer
Maintain a healthy weight
Drink alcohol in moderation
Limit red meat to <180z per week
Avoid processed meats
Be physically active
Consume whole grains
Consume adequate fiber (25-35 g/day) and calcium
Overall, Tallman encourages everyone to explore what fears they have about food and asks us to examine why we might have those fears. She suggests everyone practice being judgment-free around what they eat. Ultimately, incorporate mindfulness as you enjoy your plate, slow down, and consume appropriate portions.
You may also consult with a Registered Dietitian at your local oncology provider, ask your doctor for a referral.
For more, check out this conversation in detail on the Above + Beyond Cancer's Youtube channel.
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