A presentation on healthy eating and breast cancer for the PRIDE foundation Malaysia given to a selection of Hospitals around Kuala Lumpur

2. Healthy Living Through
Fruit & Vegetables
“The Healthy Alternative”

3. What is Healthy Living?
• Healthy Living is about making healthy choices every
day; healthy choices that keep us fit physically, mentally
and spiritually. Eating well, being physically active and
not smoking are three of the best things we can do to
stay healthy. By staying healthy we can help prevent
chronic diseases and reduce our risk of becoming ill or
seriously injured.
• Living healthier is a personal choice, but everyone has a
role to play. Individuals, families, communities,
governments and other organizations can work together
to create environments and conditions that support
healthy living. Some examples include creating smoke-
free public spaces, making nutritious foods easily
accessible or developing communities and buildings that
promote physical activity.

4. World Health Organization (WHO)
• WHO has identified low Fruit & Vegetable intake
as one of the Top 10 risk factors contributing to
mortality, and that adequate fruit & vegetable
consumption could help prevent major Chronic Non
Communicable Diseases (NCDs).
• In addition, low consumption of fruit & vegetables
also contribute to hunger and malnutrition through
micronutrient deficiencies, which increases the risk
of mortality & morbidity throughout the life course.
Extracted from;
Promoting fruit and vegetable consumption around the world
Report of a joint FAO/WHO Workshop, Kobe Japan

5. Health
• Good health is the single most important thing in
our lives without it any other accomplishment is
meaningless and futile
• In this new millennium the key words are:
– Healthy ageing
– Wellness
• We are all ageing but we are not ageing well
• This can be rectified by adhering to basic
principles of health . They are well documented
and proven

6. Healthy Eating
• Food nourishes the body and gives us energy to
get through each day
• Healthy eating is fundamental to good health
and is a key element in healthy development
• From prenatal and early childhood years to later
life stages
• Healthy eating is equally important in reducing
the risk of many chronic diseases

7. Healthy Eating
Hippocrates the father of medicine stated simply -
“Not the doctor but nature heals”
“Let food be thy medicine,
thy medicine shall be thy food”
• Eating well is a positive choice to make

8. Are You Eating A Healthy Diet?
• EVEN THOUGH MANY PEOPLE THINK THAT THEY
ARE EATING A HEALTHY DIET
– Most people do not eat enough fruit, vegetables and fibre
– Eat too much sugar, salt and fat especially
saturated fat
– It is important to enjoy your food
– Remember that “Variety is the spice of life”
– A wide variety of foods will help to ensure
you get all the nutrition that you need

9. Healthy Food
• Healthy food can be:
– Tasty
– Nutritious
– Prepared in different cuisines
-
Is easy to prepare
– Affordable
A conscious effort
should be made when eating

10. Cancer
• Cancer is a leading cause of death worldwide: it accounted for
7.9 million deaths (around 13% of all deaths) in 2007.
• Lung, stomach, liver, colon and breast cancer cause the most
cancer deaths each year.
• The most frequent types of cancer differ between men and
women.
• About 30% of cancer deaths can be prevented.
• Tobacco use is the single most important risk factor for cancer.
• Cancer arises from a change in one single cell. The change
may be started by external agents and inherited genetic factors.
• About 72% of all cancer deaths in 2007 occurred in low- and
middle-income countries.
• Deaths from cancer worldwide are projected to continue
rising, with an estimated 12 million deaths in 2030.

11. Cancer
• Up to 30% of all Cancers are linked to a Poor Diet
This is a scary statistics until you think of -
“How Much Power We Have To Control It?”
• Diet is one of the few controllable risk factors for
developing Cancer.
• Studies demonstrate that People who eat “A Plant
Based Diet Rich In Fruit And Vegetables And Whole
Grains” have significantly lower risk of developing
many types of Cancers.

12. Cancer
• The Plant World is filled with thousands of varieties
of Fruits, Vegetables, Legumes And Grains. It
should be easy for people to select enough of these
foods to keep themselves Healthy and running at
Peak Performance for a lifetime.
• The National Cancer Institute recently approved this
statement:
“Diets rich in Fruits And Vegetables may reduce the
risk of some types of Cancer and Chronic Diseases”

13. Cancer
• While it is true all Plant Foods provide Vitamins
Minerals And Enzymes important for Good Health,
A few stand ahead of the pack for their Cancer
Fighting Abilities.

14. 10 Anti-Cancer Foods
1. Tomatoes
– Tomatoes are rich in Lycopene.
A Plant Chemical that has been shown to reduce
The Risk Of Prostate, Ovarian And Cervical Cancer
– Particularly concentrated sources are in Spaghetti Sauce,
Tomato Paste And Ketchup.
2. Broccoli Sprouts
– An excellent source Of Sulforaphane, a plant chemical that
may Reduce The Risk Of Stomach, Breast And Skin
Cancer.
– Broccoli, Cauliflower, Cabbage And Brussels Sprouts are
also sources of Sulforaphane. Broccoli Sprouts are
especially potent

15. 10 Anti-Cancer Foods
3. Berries
– Berries get their rich color from plant chemicals
called Anthocyanins.
– These compounds are potent Antioxidants and Protect
against A variety of Cancers including Colon and
Esophageal
4. Soya Beans
– Iso-flavones present in Soya beans and other Soy Foods
such as Tofu, Soy Nuts and Soy Milk
– It helps to Reduce The Risk of Breast and Prostate
Cancer by protecting cells from the harmful
effects of Estrogen.

16. 10 Anti-Cancer Foods
5. Tea
– Green and Black Teas are natural sources of
Catechins, potent Antioxidants that act as a
powerful inhibitors of Cancer Growth
– This may Reduce The Risk of Liver, Skin and Stomach
Cancer.
6. Pumpkin
– Pumpkin along with Carrots, Squash, Red and Yellow
Peppers and Sweet Potatoes are excellent sources of Beta
Carotene
– Eaten regularly these power houses help Reduce The Risk
of Many Types of Cancer through their potent
capacity.

17. 10 Anti-Cancer Foods
7. Spinach
– Spinach is known as “The Gold Standard”
of Green Leafy Vegetables packed with
Luteins, Vitamin, both powerful Antioxidants
– Spinach helps ward off Cancer of the Liver, Ovaries,
Colon and Prostate.
8. Garlic
– Has been shown to Reduce The Risk of Cancer of the
Stomach, Esophagus and Breast
– Mince Garlic 10 minutes before cooking to increase
its Cancer Fighting Potential

18. 10 Anti-Cancer Foods
9. Pineapple
– Is a good source of the Antioxidant Vitamin C
– In addition it contains the enzyme Bromelain
which may protect against Breast and
Lung Cancer
10. Apple
– In addition to their Antioxidant benefits, Apples contain
the plant chemical Quercetin which has been shown to
Reduce Lung Cancer Risk and Slow the Growth of
Prostate Cancer Cells

19. Summary of Anti-Cancer Food
• Each of these Foods has been shown to impact
Cancer Risk on their own however countless studies
indicate a synergistic effect when eaten together
meaning that Plant Chemicals work together to
produce a greater effect than if they were working
alone.
• The Best Anti-Cancer Diet is rich in brightly
colored Fruits, Vegetables and Whole Grain with an
emphasis on the foods mentioned earlier.

20. Summary of Anti-Cancer Food
• Vegetables and Fruits are clearly an important part
of a Good Diet. Almost everyone can benefit from
Eating more of them, but variety is as important as
quantity. No single Fruit or Vegetable provides all
the Nutrients you need to be Healthy. The key lies
in the variety of different Vegetables and Fruits that
you eat.

22. The Healthy Eating Pyramid.
• The Healthy Eating Pyramid, built by the faculty in the
Department of Nutrition at the Harvard School of Public
Health.
• Based on the latest science, and unaffected by businesses and
organizations with a stake in its messages, the Healthy Eating
Pyramid is a simple, trustworthy guide to choosing a healthy
diet.
• Its foundation is daily exercise and weight control, since these
two related elements strongly influence your chances of
staying healthy.
• The Healthy Eating Pyramid builds from there, showing that
you should eat more foods from the bottom part of the
pyramid (vegetables, whole grains) and less from the top (red
meat, refined grains, sugary drinks).

23. 5 Quick Tips –Following
The Healthy Eating Pyramid.
1. Start with exercise. A healthy diet is built on a base of regular
exercise, which keeps calories in balance and weight in check.
2. Focus on food, not grams. The Healthy Eating Pyramid doesn’t
worry about specific servings or grams of food, so neither should
you. It’s a simple, general guide to how you should eat when you eat.
3. Go with plants. Eating a plant-based diet is healthiest. Choose plenty
of vegetables, fruits, whole grains, and healthy fats, like olive and
canola oil.
4. Cut back on staples. Red meat, refined grains, potatoes, sugary
drinks, and salty snacks, but they’re also really unhealthy. Go for a
plant-based diet rich in non-starchy vegetables, fruits, and whole
grains. And if you eat meat, fish and poultry are the best choices.
5. Take a multivitamin, and maybe have a drink. Taking a
multivitamin can be a good nutrition insurance policy. Moderate
drinking for many people can have real health benefits, but it's not for
everyone. Those who don’t drink shouldn’t feel that they need to
start.

24. A thought to ponder:
• Experts say:
“ THE REAL KEY IN PREVENTING
DECEASE AND PROMOTING HEALTH IS
NOT CERTAIN FOOD BUT A LIFESTYLE
OF REGULAR PHYSICAL ACTIVITY AND
HEALTHY EATING”

25. A thought to ponder:
• Make no mistake eating Healthy-fully at least most
of the time is your best defense against chronic
diseases.
“ TAKE CARE OF YOUR BODY AND YOUR
BODY WILL TAKE CARE OF YOU”

32. Ingredients
• Garbanzo Beans
• Sweet Potato
• Cucumber
• Honey
• Mustard
• Watermelon
• Cantaloupe
• Honey dew

33. For more information:
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VEGEMANIA! and FRUITASTIC!
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healthy living tips and articles!
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