Prevention

Basic Steps to Health

• Choose to be a non-smoker & avoid second-hand smoke
• Eat a well balanced diet to help you maintain your ideal weight
• Have medical and dental check ups
• Limit alcohol intake
• Be aware of changes in your normal state of health
• Have regular pap tests and practice monthly breast exams

Fat: Reducing fat intake for the whole family is beneficial even with pre-adolescents. It is also undeniable that the countries with the highest fat intake also have the highest breast cancer rates. Sources include: processed foods, fried food, red meat, cookies, candy, dairy food, eggs

Ginseng: May act similarly to estrogen hormone and therefore increase woman’s risk of developing breast cancer.

Alcohol: The risk of breast cancer increases proportionately with an increase in alcohol intake. (Journal of The American Medical Association, Feb 18, 1997). It is recommended to reduce intake to only one drink a day...Including: hard liquor, beer, and wine.

Caffeine: Caffeine has been linked in some studies to fibrocystic symptoms. Sources: coffee, cocoa, chocolate, colas, regular teas

Fruits and Vegetables: The National Cancer Institute encourages people to eat 5 servings a day. One serving can consist of:

Beta-Carotene Rich Foods: Supporters claim it protects against all cancers. Sources include yellow and dark green fruits and vegetables; carrots, apricots, prunes, papaya, dried peaches, sweet potatoes, cantaloupe, spinach, kale and broccoli. Note: iceberg lettuce does not fit in the dark green category, in fact its nutritive value is small.

Antioxidants: Vitamins A, C, E and Selenium can be protective against breast cancer. Breast cancer nutrition studies have shown that women consuming the most Vitamin C were found to have reduced risks of breast cancer.

Fibre Rich Foods: Fibre may help to clear fat from the body. Sources: beans, fruit with the peel, whole grains, dried figs, peas and lentils.

Cruciferous Vegetables: Have been linked to cancer prevention. Sources: cauliflower, broccoli, cabbage, Brussels sprouts, kale, bok choy, horseradish, watercress and collard.

Unsaturated Fats: Includes extra-virgin olive oil, flaxseed oil, and sunflower oil. Studies show women who consume olive oil twice a day or more have less risk of breast cancer. It is not clear if it is the olive oil or the fact that it replaces more fatty oils.

Phytoestrogens: They bind to your estrogen receptors in place of the pro-carcinogenic estrogen your body produces. They are much less potent and anti-carcinogenic. Sources: tofu, soybeans, tempeh, soy cheese and miso.

Tomatoes: Have a powerful antioxidant that may be a preventative factor against breast cancer.

Fish: Provides a good alternative to red meat and poultry. Cold-water fish in particular have omega 3 - fatty-acids which are essential for rebuilding and producing new cells. Some believe it is a dietary weapon against breast cancer.

Herbs: Several herbs are believed to have cancer preventative properties. Sources: garlic, onions, black pepper, poppy seeds, basil leaves and parsley.

Sea Vegetables: May function as a breast cancer preventative

• Vitamin A rich foods: broccoli, kale, carrots, lettuce, beet greens, corn, endive
• Vitamin C rich foods: acerola, blackberries, currants, grapefruit, guava, kiwifruit, lemons, mangoes, oranges, raspberries, strawberries, tangerines, artichokes, collard, asparagus, kale, okra, peppers, parsley
• Vitamin E rich foods: hazelnut, sunflower corn and olive oils, almonds, leafy green vegetables, whole grains
• Selenium sources: Brewer’s yeast, muscle meats (lean), shellfish, grains, broccoli, cabbage, cucumber and Brazil nuts

Healthy Diets

Low-Fat Diet:

• Fruits
• Vegetables
• Whole-grain products
• Soups (except creamy varieties)
• Barley, buckwheat, pasta, lentils, cooked cereals

High-Fibre Diet

• Eat more beans and produce
• Replace white with brown rice
• Dried figs
• Apple and pears with the skin
• Replace fruit juice with fruit
• Eat more grains like oats, rye, millet (note that in bread, cracker and chip form, the fibre has been removed)

Alternatives:

Low-Fat Food Choices:

• Pretzels
• Hot-air popped corn
• Graham crackers or fig bars
• Low fat breads or muffins
• Crisp breads or flat breads
• Pita or bagel
• Fruit spreads or jams
• Mustard or ketchup
• Extra lean ground beef
• Tomato sauce
• Baked or steamed fish
• Low-fat or skim milk

Instead of …

• Chips and nuts
• Microwave or oil-popped corn
• Chocolate chip and nut cookies
• Cakes and doughnuts
• Regular crackers
• Croissant
• Butter or cream cheese
• Mayonnaise
• Regular ground beef
• Cream sauce
• Fried fish
• Whole milk or ½ and ½

Helpful Tips

When a recipe calls for eggs, use egg whites instead (the egg white is almost fat free).

• Watch out for the words light or lite--they often only signify reduced fat and not no fat.
• Select organic foods as they are free from pesticides, chemicals, hormones and antibiotics.
• When you eat out at restaurants:
• Try ordering baked or poached fish instead of red meat or poultry
• Hold the butter or sour cream on baked potatoes (try olive oil instead)
• At the salad bar use olive oil or vinegar or bring your own fat free dressing
• Don’t substitute meat for cheese
• The easiest way to convey what you need is to say you’re vegetarian, you don’t eat eggs or dairy but you do eat fish
• Whenever possible KEEP IT CRISP ...avoid over-boiling vegetables.
• Drink plenty of bottled or filtered water.
• Practice good stress management
• Smile!