Dietary and Lifestyle

Changes
to Help Prevent Cancer
Created by,
Dinda Krisdayanti
Fajar Kharisma
Efi Pandansari
Devia Elsyana
Diana Risqiyawati
Wardhatul Asfiah

Click icon to add picture

Non-modifiable
Genetics
Environmental

Modifiable
Lifestyle
Diet

Our
Focus!

What Causes Cancer?

Modifiable Risk Factors

Lifestyle
Diet

Up to 1/3 of cancers can be avoided with

a nutritious diet, maintenance of a
healthy weight, and an active lifestyle

Optimize your diet!

1. Plant-based foods
2. Limit red and processed meats
3. Avoid grilling and frying foods
4. Limit alcohol

Plant-based Diets
High in fruits, vegetables, nuts, beans,
etc.
Dietary fiber
Vitamins, minerals, phytonutrients, and

antioxidants
Low in total and saturated fat

Benefits of Dietary Fiber

Speeds up digestion
Eliminates cancer compounds from the body
Changes the bacteria in the gut to good

bacteria
Getting enough fiber can reduce the risk of:
Colorectal

cancer
Breast cancer
Some head/neck cancers

Sources of Fiber
Whole Grains
Legumes
Vegetables
Fruits
Recommendations:
Men: 32g per day
Women: 25g per day
(14g of dietary fiber per 1,000

calories daily)

Benefits of Vitamins and Phytonutrients

Act as antioxidants in the body
Antioxidants:
Reduce cells that damage the body
Control cell growth and death

These compounds may be protective

against:

Breast cancer Bladder cancer

Prostate cancer Lung cancer

Esophageal cancer
Colon cancer

Sources of Vitamins and

Phytonutrients
Vitamin A: liver, eggs,

dairy
-carotene: carrot,
sweet-potato, pumpkin,
dark leafy green
vegetables
Vitamin E: vegetable
oils, nuts, leafy green
vegetables, sweet
potatoes, carrots, and
tomatoes
Vitamin C: citrus fruits,
broccoli, cabbage

Benefits of Consuming a Low Diet

Low intakes of saturated fat may

prevent inflammation
Inflammation is often associated with

Increased
waist
cancer development

circumference and
body weight (obesity)
may increase the risk
of developing:
Colon cancer
Breast cancer
Multiple myeloma

Limit Red and Processed

Red meats:
Meats
Hamburgers,

Some processed

meats may
contain
carcinogens
Recommendatio
ns:
Eat less than 18
ounces of red
meat a week to
reduce cancer
risk

steak, lamb roast,

pork chops
Processed
meats:
Smoked/cured/sal
ted meat, meat
with added
preservatives
such as hotdogs,
bacon, salami,
sausage

Avoid Grilling and Frying

Foods!
Cancer causing compounds

are produced when animal

products are grilled or fried
Chemicals formed when fat

drips off the meat into flames

Try to replace grilling and

frying with baking, steaming,

or boiling!

Limit Alcohol Consumtion

May damage DNA, increasing the risk of

cancer
High alcohol consumtion is associated
Esophagus
with:
cancer
Breast cancer
Head and neck cancer
Liver cancer
Mouth cancer
Pharynx/Larynx cancer

Recommendations:
Men: 2 drinks per day
Women 1 drink per day

Summary
There are many causes of

cancer
Some causes can be changed
Diet is a modifiable risk factor
With these small steps, you
can help reduce your risk of
cancer-causing agents!

Thanks For Your

Kind Attantion