Boarding for Breast Cancer is a youth-focused organization that advocates early detection + a healthy, active lifestyle as the best means for breast cancer prevention.
I will be working with them to provide nutrition information for their health segments called PAUSE FOR PREVENTION.
Here is a sneak peek at the first article I wrote for them. It is titled Edible Prevention.
Healthy eating is one of the most important pieces of the breast cancer prevention puzzle. Through good nutrition you will be able to keep your weight down, eat cancer fighting nutrients and turbo-charge your immune system. The best prevention diet does not have to be complicated. The following principles are simple, yet backed by scientific evidence.
1) Eat more:
- Vegetables and Fruit – These colorful beauties are absolutely essential for prevention! They are packed full of cancer fighting phyto-chemicals (healthy plant chemicals). To get the most bang for your buck, choose a variety of colorful produce and try to eat some raw. Aim to eat 5 cups of fruits and vegetables each day, but feel free to eat more if you like!
- Whole Grains – Whole grains are full of fiber, which helps keep your estrogen levels from getting too high. Examples of whole grains include: brown rice, barley, buckwheat, wheat berries, oats, wild rice, whole wheat pasta, whole wheat bread, and whole grain cereal. To check if a grain product is whole, view the ingredients list and make sure the first thing listed is a whole grain.
- Legumes (beans) – Legumes include beans, lentils, and peas. Just like whole grains, legumes are a great source of fiber and phytochemicals. Another benefit is that they contain higher levels of protein than other plant foods.
2) Eat less:
- Alcohol – It is now very well known that drinking alcohol increases your risk for breast cancer. A safe level of intake has not been determined, and several health organizations recommend avoiding it as much as possible.
- Sugar – The main reason sugar contributes to cancer risk is through weight gain. If you eat a lot of sugar you will be more likely to gain weight, and being overweight is one of the biggest risk factors for cancer.
- Animal protein – If you eat too much meat, you don’t leave enough room for the powerful cancer fighting plant foods. Make plants (grains, beans, vegetables and fruit) the emphasis of your meals. To do this, fill 1/3 or less of your plate with animal protein and the rest with plants!
It can be challenging to change your eating patterns. The good news is that you don’t need to do it all in one day! If you’re not sure where to start, just adopt one of the guidelines into your life. When you’ve got that one down, pick another. As long as you keep progressing in the right direction you will be as good as gold!