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Breast Cancer Prevention Diet Part 2: 12 Tips and One Easy Recipe!!

November 3, 2009 By Julie Lanford MPH, RD, CSO, LDN

I apologize up front for not finishing part two before the end of October! I feel slightly guilty about providing Breast Cancer information during Lung Cancer Awareness Month, but I’m sure that you don’t mind! I will focus on Lung Cancer during my next post.

In my last post (Breast Cancer Prevention Diet) I promised the practical tips on what you can do every day to reduce your risk for breast cancer. I got these from the University of California at San Francisco’s Cancer Center. They have a really great publication summarizing the research on breast cancer and food, you can find it here: http://cancer.ucsf.edu/_docs/crc/nutrition_breast.pdf

12 Things To Do EVERY DAY to reduce risk for breast cancer:

1. Eat 8 to 10 colorful fruit and vegetable servings daily

  • Two to three pieces of fruit
  • One cup or more of vegetables with lunch and dinner
  • 8 fl oz vegetable juice

2. Consume 30 to 45 grams of fiber daily

  • You will likely meet your fiber goal if you eat 8 to 10 servings of fruits and vegetables plus one serving of beans/legumes or at least two servings of whole grains daily.

3. Avoid processed and refined grains/flours/sugars
4.  Keep WHITE off your plate: bread, pasta, rice, cream sauces, cakes, and more.
5.  Limit meats and whole milk dairy products
6.  Include healthy fats like cold-water fish, flaxseed, walnuts, soybeans, olive oil, Avocados
7.  Eat 2 Tbsp ground flax daily
8.  Limit alcohol consumption
9.  Drink 1 to 4 cups of green tea daily
10.  Maintain serum 25 (OH)-vitamin D levels above 35 ng/mL
11.  Drink plenty of fluids, water or non-caffeinated beverages, daily to help meet fluid needs
12.  Engage in daily physical activity to help achieve and maintain a healthy weight

And, by popular demand comes a very simple AND tasty recipe for you to try! I’m not sure what to call this recipe… do you have any suggestions? Please share!

Garbanzo Bean & Green Pepper Salad

Garbanzo Bean and Bell Pepper Salad

  • 1 can garbanzo beans
  • 1 medium green (or yellow, or red pepper)
  • 1 clove garlic
  • 1 Tbsp balsamic vinegar
  • 1 Tbsp olive oil
  • Salt & Pepper to taste
  • Optional: poblano or jalapeno pepper – if you like some spice!
  1. Rinse garbanzo beans
  2. Dice pepper
  3. Mince garlic
  4. Mix all together with vinegar, oil, salt and pepper and allow to marinate in fridge for at least 1 hour. Overnight is even better!

 

That’s it!! And really, there are endless possibilities for how you can personalize this one.

Enjoy!
– Julie

NEWS FLASH! Mammogram Recommendations
Breast Cancer Prevention Diet

Filed Under: Cancer Diets, Cancer Prevention, Recipes Tagged With: breast cancer, diet, prevention, recipe, survivor

This post may contain affiliate links for products I recommend. This means if you click on a link and purchase a product, Cancer Services, Inc. will receive a small percentage of the sale at no extra cost to you. We use these proceeds to support cancer patient direct services and community education in the Triad area of North Carolina. For more information, view our disclosure policy.

Comments

  1. Evelyn says

    December 24, 2009 at 4:55 pm

    Wow! This is just the information that I like to read!!! Thank you so much for your blog, I’ve just recently discovered it and I want to do everything in my power to keep myself healthy and cancer free!

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