Nutrition 2320: assignment 7 Jason Davidson Americans portions and waist sizes have become larger and physical

activity has become smaller. Just the opposite is needed to promote health in any individuals life. Obesity, lack of Physical activity, and a poor diet are leading contributors to cancer in the United States. A sedentary lifestyle has become an epidemic in the Unite States. Individuals who consume calories in excess of their need and/or consume a high total fat diet have increase incidence of cancer (Turley, Thompson, 2013, pg. 149). Roughly one-third of all cancers including oral cancer may be related to the type of diet and can be prevented by lifestyle and dietary measures (Sivakumar, Nair, Panicker, 2010, p. 33). Thus, The United States is a walking time bomb of cancer patients waiting to go off. This paper will present a lacto-vegetarian diet that is anti-cancer and will discuss anti-cancer phytochemicals and nutrients that all individuals should include in their diet. Phytochemicals, numbering in the thousands, function as antioxidants that react with the free oxygen molecules or free radicals in our bodies. Free radicals can damage the cells of our bodies and must be removed (Sivakumar, Nair, Panicker, 2010, p. 34). Vitamins C and vitamin E are also antioxidants. While, some minerals such as, selenium and Zinc are examples of antioxidant enzyme cofactors. All of these antioxidants help prevent carcinogenesis, the creation of cancer cells, from happening. In addition to helping prevent cancer antioxidants can detoxify carcinogens that have already formed. Ensuring that antioxidants are regularly incorporate into an individuals daily diet is imperative especially for those who already have cancer (Turley, J. 2013, p.292). A diet that is centered in fruits, vegetables, grains, and legumes is a diet centered in helping prevent and fight cancer. Whole fruits and vegetables are the best source of

phytochemicals and anticancer nutrients. Phytochemicals are identifiable by the color of the fruit or vegetable. Consumers can know which phytochemical they are eating or be satisfied to know that they are eating a variety of phytochemicals by eating a variety of colors of fruits and vegetables when they eat. There are 7 color-coded categories. They include: red, red/purple, orange, orange/yellow, yellow/green, green, and white/green (Turley, J. 2013, p.277). a variety or fruits and vegetables is so important to have because it creates synergy among the phytochemicals, creating more health promoting properties than taking a supplement by its self (Sivakumar, Nair, Panicker, 2010, p. 35). Upon referring to (figure 1), the reader will find a lacto-vegetarian diet that is rich in whole fruits and vegetable sources. These sources are further represented in (Table1) illustrating the phytochemicals, anti-cancer nutrients, and other anti-cancer properties. Note that all foods included in this diet, with the exception of milk, is a source of dietary fiber. Fiber is known to help protect against colon cancer (Turley, J. 2013, p.296). Staying well within healthy ranges of the AMDRs this diet will provide sufficient calories from all the appropriate major sources (see Figure 2). This diet is also limited in saturated fat, with 5% (see figure 3). A diet high in total fat or saturated fat increases breast, prostate, colon, and lung cancer (Turley, J. 2013, p.295). For many individuals the protein recommended in this diet would be excessive (see figure 4). The diet was designed for a 160-pound male with a very active lifestyle full of running and weight lifting. With this in mind, the diet provides the necessary protein to build lean muscle but also limit the overall health risks attributed to a high protein diet. When an individual consumes a DRI that is greater than the recommended (.8-1.6g/kg) per day, it puts them at a higher risk of prostate and colon cancer (Turley, J. 2013, p.296).

Because obesity, lack of Physical activity, and a poor diet are leading contributors to cancer in the United States it is important to apply the knowledge of phytochemicals, and other anticancer nutrients to life. Cancer is not just a disease you catch but is directly linked to diet and lifestyle. Eating a diet centered on fruits and vegetables can impact the life of 100% of Americans.

References: Turley, J., Thompson, J., (2013). Nutrition Your Life Science. Belmont: Yolanda Cossio. Turley, J., (2013) Food Values, Diet Design and Health Course Materials, 274-304. Sivakumar, Nair, B., & Panicker, A., (2010). Phytochemicals - The natural fighters against oral cancer. Trivandrum Dental Journal, 1(1), 33-41.

Figure 1: Daily food log

Figure 2: macronutrient ranges

Figure 3: fat breakdown

Figure 4: intake vs. goals

Table 1: anti-cancer diet record wit anticancer nutrients Food and drink BREAKFAST Bread, 100% whole milk Raspberries Grapefruit, pink or red Milk, non fat skim or fat free Seeds, flax or linseed, ground Kelloggs All Bran Cereal LUNCH Milk, non fat skim or fat free Bread 100% whole wheat Peanuts, oil roasted Nuts, brazil, dried, unblanched Avocado Corn, yellow, sweet, boiled, drained Potatoes, baked Dinner Beans, black, boiled Spinach, chopped, raw Tomatoes, red Pepper, bell or sweet, yellow Rice, brown, long grain, cooked Mushrooms, Maitake, raw Snacks Raisins, seedless Carrots Anti-cancer Phytochemicals Phytosterols, phytate Ellagic acid Monoterpenes Anti-cancer Nutrients Other anti-cancer properties Fiber Vitamin C Vitamin D, calcium Lignan lignan Vitamin E folate Vitamin D, calcium Phytosterols, phytate Isoflavones Isoflavones Lutein, zeaxanthin B-cryptoxanthin, flavonoids Carotenoids Isoflavones Phytic acid Lutein, zeaxathin Lycopene Lutein, zeaxathin Folate folate Vitamin C Vitamin E Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber

Phytosterols, hydroxycinnamares lentinan Vitamin D anthocyanins Carotenoids, B-

Almonds, blanched Nuts, pistachio Popcorn, white, air popped Seeds, sunflower kernels, dried Water, tap

carotene Lignan Lignan Lignan N/A

Vitamin E

Fiber FIber Fiber FIber

N/A

N/A