FOOD+NUTRITION Alisha Parker, MS, RDN, LDN
4 Guidelines on What To Eat for Breast Cancer October is Breast Cancer Awareness Month. The disease affects 1 in 8 women in her lifetime, and nutrition recommendations related to cancer often focus on foods to limit or eliminate. If taken to extremes, these messages can cause harm by increasing the risk of long-term medical complications such as inadequate energy intake, anemia, vitamin deficiencies, and eating disorders. No single food or food component can cause or prevent cancer, so when it comes to nutrition and cancer prevention, the best plan of action is to focus on cultivating a peaceful relationship with food that strengthens your immune system and overall health.
Aim for 2 to 3 colors on your plate per meal. The more color you eat, the more vitamins, minerals, and other nutrients (like phytochemicals) your body receives. Phytochemicals are found in fruits, vegetables, beans, grains, nuts, and seeds. Phytochemicals help the body prevent or fight cancer by:
• Supporting and strengthening the immune system
• Reducing inflammation
• Assisting with DNA repair and preventing damage
• Regulating hormones
• Inhibiting the activity of carcinogens
• Preventing damaged cells from reproducing
Take your pick from seasonal fruits and veggies like broccoli, carrots, tomatoes, sweet potatoes, winter squash, apples, cabbage, kale, and grapes during your next grocery trip!
Incorporate whole grains. Whole grain foods have fiber, vitamin E, selenium, and phenols which may help prevent cell damage and DNA mutation.
• Boost whole grains when baking, using ½ whole wheat flour and ½ all purpose flour when making muffins.
• Make your own trail mix using popcorn, pretzels, walnuts, and dried mango.
• Serve quinoa as a side dish, mix it into a salad, or add it to your chili.
Pick all kinds of proteins. Each protein source has a unique nutrient profile. Animal proteins like meat, fish, dairy, and eggs provide vitamin D, B12, DHA, zinc, and heme-iron. Plant-based proteins provide nutrients like fiber, potassium, magnesium, vitamin E, and copper. The wider the variety on your menu, the more diverse nutrients you’ll be eating. Looking to incorporate more plant-based proteins?
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• Try a Spanish rice, black bean, and cheese burrito topped off with sliced avocado and salsa for extra spice.
• Boost the protein in your favorite vegetable soup by stirring in some lentils.
