TOP TIP: Just Eat Real, Whole Foods!
Examples include:
Green leafy vegetables: Lettuce, spinach, Swiss chard, endives, beet or collard greens, romaine.
Other vegetables: Broccoli, cabbage, cauliflower, celery, turnips, brussel sprouts, kale, bok choy, watercress, collards, mustard greens, parsley, fennel, carrots, parsnip, garlic, onion, shallots, chives, leeks, eggplant, tomatoes.
Fruits: especially berries and peaches.
Grains: “Ancient”, “organic” or “natural” grains are best. Whole grains such as wheat, rye, oats, quinoa, bulgur, barley. Avoid highly processed/refined grains. You may wish to avoid all grains that contain gluten, whether whole and organic or not, gluten is pro-inflammatory.
Legumes: Lentils, lima beans, soybeans, peas, chickpeas, peanuts, carob and dried beans such as kidney, mung, pinto and black-eyed peas.
Gourd family: Pumpkin, squash, cucumber, muskmelon, watermelon.
Specific foods that are known to have cancer-fighting phytochemicals. “Phyto” refers to light or in the case of plants, sunlight. These phytochemicals have lengthy scientific names. A few, possibly more familiar ones are:
Carotenoids: Dark yellow, orange, green vegetables and fruits. The darker and brighter the better!
Flavanoids: Most fruits and vegetables, including cruciferous veggies like broccoli and cauliflower; garlic, citrus fruits, caraway seeds, parsley, carrots, celery, anise, peppers, eggplant, potatoes, cucumber, squash, pumpkin, sage, camphor, dill, basil, mint.
Isoflavones: Soybeans, legumes, flax seed.
Fat Intake Recommendations: Scientific debate is ongoing in the role of dietary fat on association with breast cancer. Some studies have stated that the type of fat consumed may promote the development of breast cancer.
Recommendations from John Hopkins University, Stanford University and others state that you should consider:
- Increasing: your intake of poultry, fish and vegetarian proteins (found in legumes).
- Increasing: your intake of fish to 3 times per week to increase Omega-3 fat intake. Studies have suggested that these specific fatty acids may inhibit the growth of breast tumors. A healthy ratio of Omega-3 to Omega-6 is a 2:1 ratio.
- Limiting: the consumption of unhealthy fats such as that found in fatty meats or poultry skin, hydrogenated oils (artificial trans fats such as found in vegetable shortening or oils; also found in some microwavable popcorn and in some margarines, fried fast foods, bakery goods, non-dairy coffee creamers, canned frosting, chips, some pizza dough, crackers, cheeses, sausage rolls and ice cream).
This is a limited list of possible food options. If you would like an individualized nutritional plan for breast cancer prevention call to schedule a Free Phone Consultation with a Certified Health Coach at 951-344-6141 or just CLICK HERE.
