EATING WELL FOR BREAST HEALTH
Food can be a source of pleasure but it is fundamental to one’s health.
A Healthier Diet May Protect You From Some Cancers
Nutrients found in vegetables and fruits have been found to protect against tissue damage, or oxidation, that occurs during normal metabolism. Research suggests that these antioxidants may protect the body against some cancers.
Eating a balanced diet can help you to achieve a healthier body weight, and help reduce your risk of breast cancer.
Healthier Choice Tips
- Choose foods mainly from plant sources.
- Eat at least seven servings of vegetables and fruits each day.
- Choose whole grains, ie. quinoa, buckwheat, steel cut oats.
- Eat foods that are high in fibre (aim for 35 grams of fibre per day).
- Select leaner cuts of meat, eat smaller portions and limit your consumption of processed and red meats.
- Reduce your consumption of refined sugars and high fructose corn syrup.
- Eliminate / limit fried, processed and salty foods.
- Include wild / organic sources of fish plus Omega 3 fats, ie. salmon, sardines.
- Include healthy spices and herbs, ie. ginger, turmeric, cinnamon, parsley and sage.
- Learn about what food labels really mean.
Sources:
Canadian Breast Cancer Foundation – Eating Well for Your Breast Health. Accessed Oct 18, 2016
World Cancer Research Fund/American Institute for Cancer Research. Expert Recommendations. Accessed Oct 18, 2016
World Cancer Research Fund/American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective. In Washington DC: AICR, 2007. Accessed Oct 18, 2016
Hearth & Stroke Foundation. Sugar, Heart Disease & Stroke: Position Statement. Accessed Oct 18, 2016
