By Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger
October is National Breast Cancer Awareness Month. And while the American Cancer Society says there is no sure way to prevent breast cancer, there are lifestyle changes that can help reduce your risk.
Cancer prevention is a good reason to get to a healthy body weight by eating right and being physically active.
Many fad diets limit plant foods such as fruit, starchy vegetables like potatoes and corn, beans, and whole grains. Avoid the temptation to follow overly strict fad diets and instead fuel yourself with healthy, high fiber plant foods and be more physically active!
5 Tips for cancer prevention diet:
- If you like to snack, center your snack around a fruit or a vegetable. Examples include a bowl of fresh berries, apple slices or celery sticks with peanut butter, or sliced peppers with hummus.
- Pick whole grains such as 100% whole wheat bread, hamburger bun, English muffin, brown rice, wild rice, or whole wheat pasta. Make at least half of your grains whole grains.
- Eat fruit instead of drinking juice at breakfast. Whole fruits have fiber which is important for colon health and cancer prevention. A delicious example is to include chopped apple with cinnamon in your oatmeal.
- Fill half of your plate at lunch and dinner with vegetables and/or fruits. You can have a large salad or steamed vegetables with your meal to increase the plant food in your diet and fill you up for weight control.
- Replace processed meats with fresh meats. Rely less on processed meats like bacon, hotdogs, and lunch meats which are associated with increased cancer risk. Cook meats on the weekend if time is an issue during the work week.
Another aspect to cancer prevention is limiting your intake of alcohol. Excess alcohol consumption is associated with cancer.
Women should limit drinks to 1 per day, and men should limit drinks to 2 per day.
Serving examples include 12 ounces of beer, 5 ounces of wine, or 1 ½ ounces of alcohol.
Think about your typical diet and what foods you can add (fruits, vegetables, whole grains, beans, nuts, seeds) or reduce (processed meats and alcohol) which can improve your health and reduce your cancer risk.
|Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Rock Valley Physical Therapy. Jeni counsels her clients on weight loss and nutrition. Read Jeni’s bio and other blog posts.|