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The American Cancer Society Healthy Eating and

Active Living Toolkit

2019

Contents

How to Use the Healthy Eating and Active Living Toolkit 3

Promoting Healthy Eating and Active Living 4

American Cancer Society Nutrition and Physical Activity Guidelines 8

Examples of Moderate and Vigorous Physical Activities 9

Email Inserts 13

Newsletter Inserts 15

Personal Testimonial: “I Did It!” 26

Social Media Messages 27

Messages for Use Year-round 29

Additional Resources 31

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How to Use the Healthy Eating and Active Living Toolkit

The American Cancer Society Healthy Eating and Active Living Toolkit has ideas and resources to help your employees improve their eating habits and physical activity. Helping your employees get to and/or stay at a healthy weight might help reduce their risk of cancer. The emails, newsletter articles, social media messages, and quick tips in this kit include information and resources designed for any size business or organization.

As part of the American Cancer Society’s mission to lead the fight for a world without cancer, we are pleased to be working with your company to help your employees reduce their risk factors for cancer. By educating your employees about the steps they can take to stay well by eating right and being physically active, and by creating healthier workplace environments that make it easier for employees to make healthier choices, we can help save more lives from cancer.

Please be sure to cite the American Cancer Society as your source of information when sharing the enclosed information with your employees. All information in this document is updated and accurate. Since even a slight change in wording can alter the meaning or accuracy of certain medical content, changing the text or content of this toolkit is not permitted without approval from the American Cancer Society. Thank you again for your workplace commitment to raising awareness, which can help save lives.

Currently, the toolkit is available in English only, but the American Cancer Society does offer information about cancer, including prevention, early detection, treatment, and managing side effects, in several languages. The link to Cancer Information in Other Languages is on the Content Subscription Service page in the Other Resources and Activities section.

Visit cancer.org/healthy to learn more about how your employees can make everyday lifestyle changes that help reduce their risk of cancer. Together, we are stronger than cancer.

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Promoting Healthy Eating and Active Living

There is no way to prevent cancer completely, but healthy eating and physical activity can help reduce the risk. In fact, about 1 out of 5 cancers diagnosed each year in the United States is related to body fatness, physical inactivity, excess alcohol consumption, and/or poor nutrition.

Healthy Eating

Many of us spend most of our waking hours at work, which means the workplace can have a big impact on what your employees eat and how active they are throughout the day. You can help them reduce their cancer risk just by asking some simple, but important questions and then taking steps to help them make healthy choices.

How many meals do your employees eat at work? One? Two plus a snack? Where do those meals and snacks come from?

Are there healthy foods and drinks for employees in the cafeteria or in the vending machines, or do they have to buy something from a nearby fast-food restaurant or convenience store?

Is there a refrigerator where employees can store healthy meals and snacks they bring in themselves?

If there’s a meeting scheduled during breakfast or lunch and your company is providing the meal, do you have a policy that healthy choices should be included in the menu?

As an employer, you have a great opportunity to create a healthy workplace that encourages and supports your employees in making good food and beverage choices. Providing on-site food service venues – whether a full-service cafeteria or a vending area – with choices that are lower in calories, saturated fat, added sugar, and sodium is a good start.

While many types of foods and beverages can contribute to an unhealthy diet, sugary drinks are a major source of added sugar and excess calories in the diets of many Americans. Sugary drinks, like sodas, fruit juices, energy drinks, and sports drinks, have been shown to contribute significantly to obesity, as well as other chronic diseases like type 2 diabetes and heart disease. These sorts of drinks are not directly linked to cancer risk, but they contribute to obesity, which in turn increases the risk of cancer. Workplace policies that encourage healthier beverage options are another way to support employee efforts to make healthy choices.

There are many ways to create a healthier food and beverage environment in the workplace. These include:

Assessing the current environment and identifying opportunities for improvement Building a team that engages stakeholders and champions across the company

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Establishing standards for foods and beverages sold in the workplace, and ensuring those standards are met everywhere food is sold in your company (cafeterias, vending machines, etc.)

Identifying marketing and promotional strategies (such as placement, promotion, pricing, and labeling) that can help nudge employees toward healthier choices

Developing and implementing a communication plan to educate staff and visitors about the importance of a healthy food and beverage environment and how your company is making changes to support that

Encourage your employees to eat more vegetables, fruits, and whole grains, and to cut back on red and processed meat, fried foods, and sugary drinks. If they do, it will help them feel better, and help give them the energy they need to get through their busy days. Healthier employees also mean a healthier bottom line for you.

Active Living

In addition to encouraging healthy eating, your organization can also help the American Cancer Society get the word out to your employees about the importance of maintaining or adopting an active lifestyle. Getting to and staying at a healthy weight includes getting regular, moderate physical activity (such as a brisk, 30-minute walk) which has many health benefits, such as:

Directly reducing the risks for colon and breast cancer, as well as other types of cancer indirectly, by helping with weight control

Reducing the risk of heart disease

Reducing the risk of developing diabetes

Reducing the risk of developing high blood pressure, and helping reduce blood pressure in people who already have high blood pressure

Reducing feelings of stress, depression, and anxiety, and appearing to improve mood

Helping control weight

Helping build and maintain healthy bones, muscles, and joints

Helping older adults become stronger and better able to move around without falling

Promoting work productivity

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Your company can use several strategies to encourage and support your employees in living a more physically active lifestyle:

Give incentives to encourage employees to be physically active. Rewards could include fitness-related items, such as company-branded activity trackers or gym bags.

Encourage individual and team participation in ongoing community-based activities (e.g., recreation or sports leagues).

Create a section on your company intranet to highlight employee success stories in being physically active and achieving weight-loss goals.

Provide free or subsidized fitness activities on-site, or pay for or subsidize costs of off-site fitness club memberships.

Sponsor company fitness challenges.

Support lunchtime walking/running clubs or company sports teams.

Offer a health risk appraisal to all employees, and follow up with sedentary employees.

Keep the stairwells clean and safe, and post reminders to encourage employees to use them.

Encourage bicycling to work by offering a bicycle reimbursement program, or by promoting National Bike to Work Day and National Bike Month activities.

Provide parking locations for bicycles at company sites.

Provide showers in case employees want to work out before work or during the day.

Allow flexible work schedules so employees can fit exercise into their days.

Encourage employees to stand up and walk around at work when possible.

Give discounts on health insurance premiums and/or reduce co-payments and deductibles if an employee participates in a specified health promotion or disease prevention program.

Consider giving your employees stand-up and/or treadmill desks to help reduce the time they spend sitting.

Encourage walking meetings, and lead by example by holding some of your own.

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Healthy employees live longer, feel better, are more productive, use fewer sick days, and help keep health care costs down. Your organization recognizes that healthy lifestyles are as much a part of workplace time as they are home and leisure time, and you can create a workplace environment that supports healthy lifestyles. By encouraging your employees to adopt a more active lifestyle and follow a healthy diet, your company can take the first step toward creating a healthy workplace.

We challenge you to do something great for yourself and the health of your employees! With the information and resources in this Healthy Eating and Active Living Toolkit, you can help your employees lower their risk for cancer, heart disease, and diabetes. Together with the American Cancer Society, your company can help save lives from cancer by improving your employees’ health and well-being, while benefiting your organization’s bottom line.

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American Cancer Society Nutrition and Physical Activity Guidelines

A recent study by American Cancer Society researchers examined data on 112,000 non-smoking men and women and found those who adhered closely to the American Cancer Society’s guidelines on nutrition and physical activity reduced their risk of dying of cancer by 25% to 30%. Recommendations in the American Cancer Society guidelines on nutrition and physical activity include:

Get to and stay at a healthy weight throughout life.

Be physically active.

Eat a healthy diet with an emphasis on whole grains, fruits, and vegetables.

If you drink alcohol, limit yourself to no more than 1 drink a day if you are a woman or 2 a day if you are a man.

Adults: Get at least 150 minutes of moderate activity, or 75 minutes of vigorous activity each week (or a combination of these), preferably spread throughout the week. See table below for examples.

Children and teens: Get at least 1 hour of moderate or vigorous activity every day, with vigorous activity at least 3 days each week.

Everyone: Limit sedentary behaviors such as sitting, lying down, watching TV, using mobile devices, and other forms of screen-based entertainment.

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Examples of Moderate and Vigorous Physical Activities

Moderate Activities Vigorous Activities

Exercise and Leisure Walking, dancing, leisurely, bicycling, ice-skating or roller-skating, horseback riding, canoeing, yoga

Jogging or running, fast bicycling, circuit weight training, aerobic dance, martial arts, jumping rope, swimming

Sports Volleyball, golf, softball, baseball, badminton, doubles tennis, downhill skiing

Soccer, field hockey or ice hockey, lacrosse, singles tennis, racquetball, basketball, football, cross-country skiing

Home Activities Mowing the lawn, general garden maintenance, scrubbing the floor, sweeping an outdoor area, cleaning out the garage, washing windows, walking and putting household items away, carrying out heavy bags of trash or recyclables (e.g., glass, aluminum cans, newspapers, and plastics) putting groceries away, walking and carrying especially large or heavy items

Digging, carrying, and hauling, masonry, carpentry

Occupational Activity Walking and lifting as part of the job (custodial work, farming, auto or machine repair)

Heavy manual labor (forestry, construction, firefighting)

Experts suggest talking with a health care provider before starting an exercise program to help develop a plan that is right for you. This is especially recommended if it’s been a while since you’ve exercised or if you have any of the following health concerns:

High cholesterol

High blood pressure

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Diabetes

Kidney disease

Arthritis

A history of using tobacco products

A personal or family history heart disease

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Staying Motivated

Set specific goals that include a variety of healthy eating choices and exercise activities.

Remember, doing a little something is better than doing nothing. Rather than having general goals like “eating better,” “getting in shape” or “exercising more,” choose specific goals, such as eating a certain amount of fruit and vegetables each day or varying the whole grains you choose during the week. Or try walking 30 minutes on Tuesdays and Thursdays, or doing stretching exercises 5 minutes each morning.

The more variety you have, the more likely you’ll be to stick with it. A well-rounded exercise program that includes aerobic exercise, strength training using weights, and flexibility exercises – done regularly in small increments – is key, according to the American College of Sports Medicine.

Work fitness into your lifestyle.

Start to think of exercise as an all-day, everyday opportunity. For example:

Use the stairs instead of the elevator.

Walk during lunch.

Bike to work.

Get up from your desk for a quick 10-minute walk a few times during the day.

Stand up during conference calls and webinars.

Combine fitness with your family chores and activities, such as raking leaves or gardening.

Find the types of food and exercise that work best for you.

People have different preferences. For ideas about food choices and recipes, talking with a nutritionist or dietitian can be quite helpful, and your health care provider can refer you to someone. For exercise, some people love to walk outdoors, while others prefer to take a group fitness class, or use a workout video at home. Don’t be afraid to try out different options to find the one or two things that you enjoy and will keep you motivated. At the end of the day, the best healthy eating and exercise program for you is the one you enjoy enough to stick with.

Try visualization techniques to help stay motivated.

Imagine yourself being healthier and how it may feel. See yourself looking and feeling better. Focus on what you can do with the energy you’ll have as you work to meet your goals.

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Build a support system of family, friends, co-workers, and neighbors to help encourage you when your motivation is low.

Find a buddy to exercise with who shares similar fitness interests. Plan on a 20-minute walk each day after lunch and hold each other to it. Or, compare food diaries, go to farmer’s markets together, and team up to try new recipes.

Expect setbacks and prepare for obstacles.

Time limits, illness, or bad weather will get in the way. Work around them and move on. If you have an eating “cheat day” or go off your exercise program, you can always get back on track the next day. Steps to improve your food choices and getting some exercise has many health benefits. And remember, use your support system to get you back on the path to your eating and fitness goals.

Try changing your eating and exercise habits.

Writing down or tracking your food intake and physical activity is a great way to better understand your habits and whether you need to change them.

Reward yourself.

Believe it or not, rewarding yourself can help you stick to your goals to eat better and be more active! Consider treating yourself when you achieve milestones – from eating more fruits and vegetables to drinking water instead of soda throughout the day to reaching that goal of walking a 5K. Rewards can help keep you encouraged, motivated, and on the right track. Try to choose non-food rewards, like treating yourself to a massage or buying those new shoes you’ve had your eye on. You don’t want your reward to undermine the progress you’ve made.

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Email Inserts

Quick tips on nutrition and physical activity to include in any email or company newsletter

There is no way to prevent cancer completely, but there are things you can do to help lower your risk. Avoiding tobacco , staying at a healthy weight, eating a healthy diet, limiting your alcohol intake, lowering your exposure to the sun, and being physically active are the most important things you can do to help reduce your cancer risk. These things also provide other important health benefits. Visit the American Cancer Society® website at cancer.org/healthy to find out more about making choices that can help you stay well. (Source: American Cancer Society)

Get at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week (or a combination of these), preferably spread throughout the week. Spend less time sitting, lying down, watching TV, and using mobile devices or other screen-based entertainment. Visit the American Cancer Society® website at cancer.org/healthy for more information on fitting more activity into your daily routine. (Source: American Cancer Society)

Make exercise work for you. Visit cancer.org/healthy and talk to your health care provider about activities that are right for you, how to exercise for weight control, and how to stay motivated.(Source: American Cancer Society®)

Many people don’t realize that physical activity can help lower your cancer risk, too. Being physically active works in several ways to help reduce risk, such as helping control weight and by helping to influence certain hormones. Visit the American Cancer Society® website at cancer.org/healthy for more information on helping to lower your cancer risk and staying well. (Source: American Cancer Society)

Cancer has many possible causes; some we know and others we don’t. Depending on the type of cancer, you might be able to control risk factors for a known or related cause. For example, we do know that nearly 1 of every 5 cancer cases is related to obesity, physical inactivity, excessive alcohol consumption, and/or poor nutrition, and could possibly be prevented. Visit the American Cancer Society® website at cancer.org/healthy to learn about the important steps you can take to stay well. (Source: American Cancer Society)

There is no way to prevent cancer completely, but evidence suggests that nearly 1 in 5 new cancers possibly could be avoided if people stayed at a healthy weight, ate a healthy diet, limited alcohol, and

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got enough physical activity. Visit the American Cancer Society® website at cancer.org/healthy for diet and fitness tools to help you live a healthy lifestyle and stay well. (Source: American Cancer Society)

Stock your kitchen with a variety of foods that you can throw together for healthy meals in a hurry. Visit the American Cancer® website for a list of foods to keep on hand for fast meals on a busy night. (Source: American Cancer Society)

What you eat, how much you eat, and how you prepare foods can all affect your weight which may affect your risk for certain cancers. Visit the American Cancer Society® website and try these quick entrees for when you’re hungry and in a hurry. (Source: American Cancer Society)

Walking 10,000 steps a day is equal to walking about 5 miles. Getting to 10,000 steps might take some effort, but you can do it! Many of these steps will come from those you take normally each day, but adding 30 minutes of activity to your day will help most people get close to their goal of 10,000 steps. Visit the American Cancer Society® website at cancer.org/healthy to learn more about increasing your physical activity and staying well. (Source: American Cancer Society)

Swap out soda, sports drinks, and fruit drinks with healthier, no-calorie beverages, like water! Sugar-sweetened beverages are the largest single source of calories in the diets of adults and kids in the US. They add to the risk for obesity and obesity can increase the risk for certain cancers. Visit the American Cancer Society® website at cancer.org/healthy to learn more healthy eating – and drinking – tips. (Source: American Cancer Society)

American Cancer Society nutrition guidelines recommend eating at least 2½ cups of vegetables and fruits each day and choosing whole grains over processed (refined) grains. Visit the American Cancer Society® website at cancer.org/healthy to find easy ways to add more vegetables, fruits, and whole grains to your daily diet. (Source: American Cancer Society)

To help control your weight, choose lower-calorie foods like vegetables and whole fruits and stay away from large portion sizes. Visit the American Cancer Society® website at cancer.org/healthy to learn more about how you can get to and stay at a healthy weight. (Source: American Cancer Society)

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Newsletter Inserts

Newsletter Insert #1: Simple Ways to Add Fruits and Vegetables to Your Diet

Eating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society® recommends eating at least 2½ cups of these foods every day. These foods contain important vitamins, minerals, phytochemicals, and antioxidants, and they’re usually low in calories. In general, those with the most color – dark green, red, yellow, and orange – have the most nutrients. Try to work in a variety of fruits and vegetables every day.

Trying to imagine how much ½ cup is? A half cup of vegetables or fruit is about half the size of a baseball. Of course, the best way to know for sure is to use a measuring cup.

Eating at least 2½ cups of vegetables and fruits each day may not be that hard to do when you add everything up during your day:

Breakfast

If you usually have cereal, slice a medium or half a large banana on top. Your morning juice counts, too, but only if it’s 100% fruit juice or vegetable juice. Remember 4 ounces is ½ cup. For an alternative to cereal, pour a ½ cup of frozen berries into a cup of plain low-fat yogurt. Slice a banana on top or eat it on the run. With more than 1 cup taken care of at breakfast, you’re on your way.

Mid-morning snack

Snack time is a great time to work in more fruits or vegetables. A ½ cup of grapes, 5 or 6 baby carrots, or a small orange will add another ½ cup. It’s only the middle of your morning, and you’re more than halfway there!

Lunch

When you need a quick lunch, try a pita sandwich or wrap loaded with vegetables, or a cup of hearty vegetable soup. Either of these gives you at least a half cup; some will give you a whole cup. Add a small side salad with low-fat dressing, and your count just jumped to more than 2 cups for the day so far.

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Dinner

Even if you only have a few minutes, dinner veggies are easy. Cook veggies (without added salt or sauces) in the microwave for a quick side dish. Microwave a sweet potato and add a teaspoon of butter, a splash of apple juice or a squeeze of lemon, and a light sprinkling of cinnamon and brown sugar. Any one of these will add another cup-size vegetable serving to your day, and now you’re getting more than the minimum recommendation!

Dessert

A frozen treat made from 100% juice or a ½ cup of melon slices, peaches, or other favorite fruit on a toasted whole-grain waffle adds even more healthy fruits to your day. A splash of maple syrup can add extra flavor. Or, make a quick smoothie in the blender with low-fat yogurt, and add a little water and some fresh and/or frozen fruit.

Other tips to help you reach your goal: At each meal, fill at least half your plate with fruits and vegetables.

Enjoy ½ cup (4 ounces) of 100% fruit or vegetable juice once or twice a day. Mix with club soda or unsweetened seltzer water if you like fizz.

Layer lettuce, tomatoes, beans, onions, and other vegetables on sandwiches and wraps.

Add tomato sauce and extra vegetables to pastas and vegetable soups.

Choose a vegetarian dish when eating out.

Try new vegetables from the produce aisle, frozen foods section, or your local farmer’s market.

Keep dried fruits and vegetable juice boxes in your desk drawer and glove compartment (but watch the sugar content!).

Keep a bowl full of fresh veggies and fruits on your kitchen counter for quick snacking.

If you’re short on time, look for pre-washed, pre-cut vegetables, such as baby carrots and broccoli florets, at the grocery store.

Menu ideas and recipes are available on our website and by calling us at 1-800-227-2345. Or, check out our cookbooks on cancer.org (Source: American Cancer Society)

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Newsletter Insert #2: When It’s Hot Outside Get Moving Inside

In summer’s heat and humidity, exercising outside sometimes can feel like working out in a sauna. But, physical activity is just as important during the hot months – and joining a pricey gym down the street isn’t your only option. Consider the following ways to stay active inside:

Shop at a mall? Consider going an hour before the stores open and walking a few laps inside the mall. Larger malls often have walking programs so you can easily calculate your distance, and the air-conditioning will keep you comfortable.

Some city or county recreation centers, places of worship, and schools open their gyms during the summer. Call one near you and see if you might be able to join a half-court basketball game or walk a few laps around the gym.

Get moving at home: Turn up your radio and dance with your kids, try a new exercise DVD, or challenge yourself with some jumping jacks or sit-ups. Every little bit helps!

If you exercise outside during the hot summer months, do it early before it gets too hot or wait until early evening when it starts to cool down; be sure to stay well-hydrated; and don’t forget your sun protection!

Visit the American Cancer Society® website at cancer.org/healthy to learn more about having a physically active lifestyle and staying well. (Source: American Cancer Society)

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Newsletter Insert #3: Eating well is an important part of improving your health and helping reduce your cancer risk.

Take a good look at what you eat each day, and try these tips to build a healthy eating plan for yourself and your family:

Choose foods and drinks in amounts that help you get to and maintain a healthy weight.

Read food labels to become more aware of portion sizes and calories. Remember, low-fat or non-fat does NOT necessarily mean low-calorie.

Eat smaller portions of high-calorie foods.

Choose vegetables, whole fruit, legumes such as peas and beans, and other low-calorie foods instead of calorie-dense foods such as French fries, potato and other chips, ice cream, doughnuts, and other sweets.

Cut your intake of sugar-sweetened beverages such as soft drinks, sports drinks, and fruit-flavored drinks.

When you eat away from home, be especially mindful to choose food low in calories, fat, and added sugar, and avoid eating large portion sizes.

Limit how much processed and red meat you eat.

Limit your intake of processed meats such as bacon, sausage, lunch meats, and hot dogs.

Choose fish, poultry, or beans instead of red meat (beef, pork, and lamb).

If you eat red meat, choose lean cuts and eat smaller portions.

Bake, broil, or poach meat, fish, or chicken rather than frying or charbroiling.

Eat at least 2½ cups of vegetables and fruits each day.

Eat vegetables and fruits at every meal and snack.

Eat a variety of vegetables and fruits each day.

Emphasize whole fruits and vegetables; choose 100% juice if you drink vegetable or fruit juices.

Limit your use of creamy sauces, dressings, and dips with fruits and vegetables.

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Choose whole grains instead of refined-grain products.

Choose whole-grain breads, pasta, and cereals (such as barley and oats) instead of breads, cereals, and pasta made from refined grains, and brown rice instead of white rice.

Cut back on refined carbohydrate foods, including pastries, candy, sugar-sweetened breakfast cereals, and other high-sugar foods.

If you drink alcohol, limit how much you drink.

If you drink alcohol, you should limit it to no more than 2 drinks per day for men and 1 drink per day for women. The recommended limit is lower for women because of their smaller body size and slower breakdown of alcohol.

One drink of alcohol is defined as 12 ounces of beer, 5 ounces of wine, or 1½ ounces of 80-proof distilled spirits (hard liquor). In terms of cancer risk, it is the amount of alcohol, not the type of alcoholic drink that is important. These daily limits do not mean it’s safe to drink larger amounts on fewer days of the week, since this can lead to health, social, and other problems.

Visit the American Cancer Society® website at cancer.org/healthy to learn more about eating well. (Source: American Cancer Society)

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Newsletter Insert #4: Enjoy Eating Out Without Calorie OverloadFollowing are a number of ideas for eating delicious restaurant foods and still eating healthy – but most importantly, remember these 2 tips:

If you are going to eat out, plan ahead. Think about what you will be eating the rest of the day so you can avoid blowing your “calorie budget.”

Restaurants are in the business of serving customers. Don’t be afraid to ask for items prepared the way you want them.

When you know you’re going to eat out, think about what foods you’ll choose the rest of the day. For instance, plan on a light lunch if you’ll eat out at dinnertime. Try not to skip meals, which may make you overindulge later. Most importantly, don’t show up at the restaurant famished! If you’d like to splurge on a higher-calorie entrée, plan to skip dessert, and commit to sticking to your plan once you’re in the restaurant. And try to avoid all-you-can-eat buffets, which can really test your self-control!

Ordering tips

Eating out doesn’t have to wreak havoc with a healthy diet. Try some of the following tactics to help make restaurant foods fit into your own eating plan.

Order regular portion sizes instead of the jumbo or super sizes that are so common.

Try an appetizer, half an entrée, or share a meal with a friend and order an extra side salad.

Ask for half your entrée to be wrapped up to go before the food is brought to the table.

Order each item separately (a la carte) to get exactly what you want. For example, one chicken enchilada easy-on-the-sauce, side salad, and fruit dessert instead of the #8 enchilada plate with rice, beans, sour cream, guacamole, etc.

Learn which dishes are made with lower-calorie cooking methods.

Ask your server about ingredients.

Ask how dishes are prepared, and can they can do it your way: grill the chicken, steam the vegetables, bring sauces and salad dressings on the side, put just a dollop of cream sauce on the pasta primavera, and order extra grilled vegetables.

Substitute. Ask for a baked potato instead of fries, or a salad or fresh fruit instead of coleslaw.

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Don’t tempt yourself! Have the waiter remove the bowl of chips or peanuts, or the basket of bread, after you’ve had a small portion. Calories from mindless nibbling can add up before you know it.

Don’t sit near the dessert cart!

Limit alcohol. It’s high calorie and has few nutrients. Like some other things we consume, alcohol is linked to getting certain cancers.

Visit the American Cancer Society® website at cancer.org/healthy for more tips to resist overeating when eating out. (Source: American Cancer Society)

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Newsletter Insert #5: Healthier Grilling

Getting your family and friends together for a barbecue is one of the highlights of the summer season, but backyard chefs should beware: some research suggests that cooking meats at very high temperatures creates chemicals (called heterocyclic amines, or HAs) that could possibly increase your cancer risk. You don’t have to give up your grill to stay healthy. You just need to choose sensible foods and use the right techniques.

Choose lean cuts of meat and trim any excess fat. Fat dripping onto hot coals causes smoke that contains potential carcinogens. Less fat means less smoke.

Line the grill with foil and poke small holes in it so the fat can still drip off, but less smoke is coming back onto the meat.

Avoid charring meat or eating parts that are especially burned and black; they have the highest concentrations of HAs.

Add colorful vegetables and fruits to the grill. Many of the chemicals created when meat is grilled are not formed when vegetables or fruits are grilled, so you can enjoy them worry-free. They’re also naturally low in fat and usually need only a short time over heat to gain terrific smoky flavor. Red, yellow, and green peppers, yellow squash, mushrooms, red onions, pineapple, peaches – all of these grill well and make healthy additions to your plate.

Visit the American Cancer Society® website at cancer.org/healthy to get more ideas for eating well. (Source: American Cancer Society)

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Newsletter Insert #6: Get Kids Moving!

The popularity of electronic devices along with cuts in school physical education classes and recess time means children don’t always get the exercise they need to stay healthy. In fact, the number of obese children and teens has nearly doubled over the past 2 decades, putting kids at an increased risk for health problems typically seen in adults, like diabetes and high blood pressure. Because overweight kids tend to become overweight adults, this can also affect their risk of cancer and heart disease as they get older.

It’s important that kids start living a physically active lifestyle at an early age. The American Cancer Society® recommends that kids get at least 1 hour of moderate or vigorous activity each day, with vigorous activity on at least 3 days each week. Instilling in our kids a sense that being active is the norm – it’s part of what you do every day – can help lead to a lifetime of regular physical activity.

It’s important for you to be a role model for the young people in your life. It’s good if they see you being physically active. Look for opportunities to encourage young people to be active, even if it’s just a quick game of hide-and-seek or pickup basketball. Limit the amount of time they spend in sedentary activities, such as watching television, using mobile devices, or playing video games. Even better, schedule time to do things like hiking, biking, gardening, skating, swimming, or canoeing together as a family.

Remember, kids develop habits early in life, and you can help give them a healthy start by encouraging them to get and stay active, and by being a good role model for living a physically active lifestyle.

Visit the American Cancer Society® website at cancer.org/healthy for more tips on including more physical activity in your children’s lives – and yours. We want to help you stay well. (Source: American Cancer Society)

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Newsletter Insert #7: On the Road? You Can Still Eat Right and Stay Active

With a little planning and organization, you don’t have to take a vacation from eating right and exercising while you’re traveling. These tips may help you keep your commitment to healthy habits while on the go:

Pack healthy snacks. Take a cooler on family car trips, and include healthy snacks like hummus and carrots, sliced apples and peanut butter, and string cheese with whole-grain crackers. For salt cravers, stock pretzels, nuts, and trail mix.

Lighten up fast food. You can eat at fast-food restaurants without blowing your diet. Skip fried foods, bacon, cheese, and heavy sauces, and choose grilled chicken, vegetables, and salads, but without lots of cheese and dressing.

Exercise. On long car trips, use rest-stop breaks to take walks, run laps, play tag, or do stretches or push-ups. Explore the airport terminal during a long flight layover. At your destination, take advantage of hotel pools and gyms, or exercise in your room each day.

Take control. Don’t be afraid to ask to have food prepared the way you want it in a restaurant. Order dressings and sauces on the side, ask for half portions, or share a whole one. Make smart substitutions, like steamed vegetables or salad for fries. And shop at the supermarket for some of your meals. Pick up fruit, a salad, or a rotisserie chicken to better control fat content and portion sizes.

Party with a plan. If your plans include holiday parties or family celebrations, snack on healthy foods before you go, so you’re not starving when you get to the event. When you do arrive, drink a glass of water and mingle with the other guests before heading for the food. Fill most of your plate with fruits and vegetables, leaving just a small space for that special treat. Then, turn your back to the buffet table and focus on having fun, not food. Don’t forget to go easy on the alcohol. Alcoholic drinks are loaded with calories, and they also tend to weaken your resolve to eat better.

Visit the American Cancer Society® website at cancer.org/healthy to get more ideas for eating well and being active. (Source: American Cancer Society)

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Newsletter Insert #8: Keep a Record of What You Eat

Keeping track of what you eat and drink each day on your smartphone (or in a notebook) is a great way to start making changes in your diet. It not only will give you insight into what and how much you eat, but also can help you uncover why, what, and when you’re eating. You’ll figure out if there are times of the day that are challenging for you and if certain circumstances (or people) make you overeat. You’ll also be able to see if you need to add more vegetables to your days, less sugar to your nights, and if you need to re-think walking past the vending machine on your way to meetings.

Be honest with yourself: Write down everything you eat and drink. Don’t wait until the end of the day to fill in your journal. Write things down as you eat them.

Be specific: If you ate cereal for breakfast, what kind was it? Did you dip French fries in ketchup? Add sugar or cream to your coffee?

Keeping a record for at least a week will help you identify triggers that may cause you to overeat – or eat – when you’re not even hungry. For example, you may start to see that every day in the office at 10 a.m., you take a break with co-workers and have a muffin with your mid-morning coffee, but you’re not even hungry at the time. You may find out that a stressful day with your kids causes you to reach into the refrigerator; that you tend to snack mindlessly while you watch TV; or that you turn to food when you are tired or bored.

When you’re aware of these clues about your eating patterns you can start to change them. And that’s the beauty and benefit of keeping a food record!

Visit the American Cancer Society® website at cancer.org/healthy to get more ideas for healthy snacks and eating well. (Source: American Cancer Society)

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Personal Testimonial: “I Did It!”

Someone at your company might be a role model for healthy lifestyle behaviors, such as regular exercise (per American Cancer Society guidelines). Many people have changed their lifestyle behaviors. They’ve lost weight and lowered their BMI (body mass index). Some have become fit by getting more exercise. Consider featuring their success stories in your existing communication channels (e.g., company newsletter and intranet, in the break room, or on a sign posted on an easel outside the elevator encouraging employees to use the stairs). With their permission, you can collect the following information that can be helpful for others:

Their name

Why did they decide to change their lifestyle, eat a healthy diet, lose weight, or be more active?

How do they maintain their current weight/active lifestyle/healthy diet?

How has life changed for them since living a healthier lifestyle?

Highlight their personal plan, including:

o Describe their current exercise and nutrition regimen. How do they fit exercise or physical activity into their work schedule?

o Describe their fitness goals for the year.

o What advice can they share about getting into and sticking to an exercise regimen?

o Have they always been an advocate of physical activity? If not, what changed their attitude toward the importance of being active?

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Social Media Messages

Facebook

Staying at a healthy weight throughout life; adopting a physically active lifestyle; following a healthy diet with lots of vegetables, fruits, and whole-grain foods; and limiting alcohol intake may help reduce your risk of certain cancers, as well as provide other important health benefits. Visit cancer.org/healthy to find tips and information about staying well.

Adults should aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week (or a combination of these), preferably spread throughout the week. Children and teens should get at least 1 hour of moderate or vigorous intensity activity each day, with vigorous activity on at least 3 days each week. Limit sedentary behavior such as sitting, lying down, watching TV, and other screen-based entertainment. Visit cancer.org/healthy for information on how you can fit more activity into your daily routine.

While it has long been known that physical activity helps reduce your risk of heart disease, many people don’t realize that regular physical activity can also help reduce your risk for certain cancers. Being physically active helps reduce risk in many different ways, such as helping control weight and influencing certain hormones. Visit cancer.org/healthy for more information on lowering your cancer risk and staying well.

There is no way to prevent cancer completely, but there are things you can do to help lower your risk. Evidence suggests that nearly 20% of all new cancers could be avoided if people stayed at a healthy weight, ate a healthy diet, limited alcohol intake, and got enough physical activity. Visit cancer.org/healthy for diet and fitness tools to help you live a healthy lifestyle.

American Cancer Society nutrition guidelines recommend eating at least 2½ cups of vegetables and fruits each day and choosing whole grains over processed (refined) grains. Visit cancer.org/healthy to find out how to include more vegetables, fruits, and whole grains into your daily diet.

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While there’s no way to prevent cancer completely, nearly 1 of every 5 cancer cases is related to nutrition and physical activity. Stay at a healthy weight, eat right, limit alcohol, and exercise regularly to help reduce your risk. Visit cancer.org/healthy to learn more about how you can take these important steps to stay well.

Twitter

You can have more energy, feel better, lower your stress level, and help reduce your cancer risk by getting regular physical activity. Visit cancer.org/healthy to find activities to fit your lifestyle and help you stay well.

Make exercise work for you. Visit cancer.org/healthy to learn how to choose activities that are right for you, how to exercise for weight control, and how to stay motivated.

Being active can help reduce your risk of cancer, heart disease, and diabetes. It can also help you maintain a healthy weight and stay well. Start living your active lifestyle today. Visit cancer.org/healthy for tips.

What you eat, how much you eat, and how you prepare foods can all affect your weight. Visit cancer.org/healthy to learn more about staying at a healthy weight and staying well.

Seeing double? In 1960, a bagel size was 2 to 3 ounces. Today, the size of a bagel is 4 to 6 ounces – twice the standard portion size! Visit cancer.org/healthy to find out more about the importance of portion sizes and a healthy diet.

Sugar-sweetened beverages are the largest single source of calories for adults and kids in the US. Swap out soda, sports drinks, and fruit drinks with healthier, no-calorie beverages, like water! Visit cancer.org/healthy to learn more healthy eating – and drinking – tips.

To help control your weight, choose lower-calorie foods, and stay away from large portion sizes. Visit cancer.org/healthy to learn more about how you can maintain a healthy weight and stay well.

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Messages for Use Year-round

Information: Helping someone with cancer understand their disease

The American Cancer Society® is here for you and those you care about through every step of the cancer experience. We are ready to help with information, day-to-day help, and emotional support. Here is some specific information you can share with your employees about the types of programs and services we can offer them if they or a loved one is facing cancer.

Trained American Cancer Society Staff – People with a cancer diagnosis can call the American Cancer Society helpline (1-800-227-2345) to talk to trained, caring staff and get referrals to community resources. Bilingual staff members are also available to meet the needs of Spanish-speaking callers.

Cancer.org –The American Cancer Society website, cancer.org , offers a vast amount of information on topics such as managing the cancer experience, finding local support programs and services, meeting other cancer survivors, and learning more about a particular cancer type. To access the website in Spanish, visit cancer.org/es .

Day-to-day help: Easing the physical and financial toll of cancer

Lodging during treatment – The American Cancer Society Hope Lodge® program provides a free home away from home for cancer patients and their caregivers. More than just a roof over their heads, it’s a nurturing community that helps patients access the care they need. There are more than 30 Hope Lodge locations throughout the United States. Call 1-800-227-2345 or visit cancer.org/HopeLodge to find out if there’s a facility near you.

Rides to treatment – One of the biggest roadblocks to treatment can be the lack of transportation. That’s why the American Cancer Society started the Road To Recovery ® program. It’s at the very heart of our work of removing barriers to quality health care by providing patients transportation to treatment through volunteer drivers, partners, or community organizations. To learn more about our transportation programs, call 1-800-227-2345 or visit cancer.org/roadtorecovery for more information.

Mastectomy and hair-loss products – The American Cancer Society “tlc” Tender Loving Care® publication offers affordable hair loss and mastectomy products for women coping with cancer, as well as advice on how to use them. Products include wigs, hairpieces, hats, turbans, breast forms, and mastectomy bras, camisoles, and swimwear. The “tlc”TM products and catalog may be ordered online at tlcdirect.org or by calling 1-800-850-9445.

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And more – The American Cancer Society can also help people find answers to insurance questions, as well as provide referrals to prescription drug assistance. For assistance, call us at 1-800-227-2345. We’re here when you need us.

Emotional support: Connecting patients with others who have “been there”

People with cancer and their loved ones do not have to face the cancer experience alone. They can connect with others who have “been there” through several online programs offered by the American Cancer Society. In addition to helping people find local support groups, we offer the following programs to provide emotional support:

Breast Cancer Support :Through the American Cancer Society Reach To Recovery® program, breast cancer patients are connected with trained volunteers who have had similar diagnoses and treatment plans to provide peer-to-peer support on everything from practical and emotional issues to helping them cope with their disease, treatment, and long-term survivorship issues. Visit cancer.org/reachtorecovery to find out more.

Patient and Caregiver Support: The American Cancer Society Cancer Survivors Network® provides a safe online connection where cancer patients and their families can find and connect with others with in treatment, long-term survivors, or caregivers through our embers search, discussion boards, chat rooms and private Cancer Survivors Network email. Visit csn.cancer.org to connect with other patients and caregivers.

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Additional Resources

Healthy Living is a monthly electronic newsletter produced by the American Cancer Society that teaches the importance of making healthy lifestyle choices. The e-newsletter focuses on exercising, eating better, and maintaining a healthy weight. It is available in both English and Spanish, and the content has been edited by our scientific staff to ensure the most up-to-date and accurate information is being provided. Healthy Living can be distributed by email or in a printed format.

Visit acsworkplacesolutions.com/healthyliving.asp to sign up for the Healthy Living newsletter.

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cancer.org 1.800.227.2345

©2019, American Cancer Society, Inc. No. 0806.15