Hello! This is Dr. Heather Greenlee. Thank you for participating the Cook & Move For Your Life Study! I lead this project, and am a faculty member at Fred Hutch and the University of Washington. I am also Medical Director of the Integrative Medicine Program at the Seattle Cancer Care Alliance. I hope you enjoy participating in Cook and Move For Your Life. This newsletter focuses on the food and physical activity guidelines for cancer survivors. Enjoy!
Cook & Move For Your Life News #1
Diet and Physical Activity Guidelines for Breast Cancer Survivors
National organizations created guidelines for cancer survivors on how to eat and be physically active. These organizations include the American Cancer Society and the American Institute for Cancer Research.
Summary of Guidelines
1. Be physically active
- Get at least 150 minutes of moderate to vigorous intensity physical activity, preferably spread throughout the week
- Limit sedentary behavior such as sitting, lying down, watching TV, and other forms of screen-based entertainment
2. Eat a healthy diet, with an emphasis on plant food
- Eat a wider variety of vegetables, fruits, whole grains, and legumes, including:
- At least 2 1/2 cups of vegetables and fruits each day, and focus on non-starchy vegetables
- Whole grains instead of refined grain products
- Choose foods and drinks low in fat and added sugar including:
- Limiting processed meat and red meat
- Limiting processed foods high in sugar and high in fat
- Choose foods and drinks in amounts that help you reach and maintain a healthy weight
3. Achieve and maintain a healthy weight throughout life.
- Be as lean as possible throughout life without being underweight. Get regular physical activity and limit intake of high-calorie foods and drinks to help maintain a healthy weight
- Avoid excess weight gain at all ages. For those who are overweight or obese, losing even a small amount of weight has health benefits and is a good place to start
4. If you drink alcohol, limit your intake.
- For women, drink no more than 3.5 drinks per week, if any.
5. Additional diet recommendations
- Limit consumption of salty foods and foods processed with salt (sodium)
Cook & Move For Your Life focuses on being physically active and eating a healthy diet.
The National Cancer Institute has resources available to help manage life after treatment available here: http://www.cancer.gov/publications/patient-education/facing-forward
For more recipes, how-to articles, and videos on making healthy choices, visit: www.cookforyourlife.org
Questions or comments?
Please contact Sofia Cobos: (206) 321-4818