Breast Cancer Prevention Diet | 3 Things Every Woman Should Start Doing Today

by Natalie on March 29, 2011

People often ask me the same question, “what are the top 2 or 3 things you would recommend right now to improve my diet”?

There are many things to consider when it comes to a breast cancer prevention diet. However, when I am under pressure to answer this question, I can easily say that these are the 3 things I would want every woman to start doing:

  • Eat many colorful fruits and vegetables.
  • Try to make all of your grains “whole”.
  • Decrease your intake of processed foods.

I know, I know, easier said than done right? Read the information below to gain more insight on these recommendations.

Eat Many Colorful Fruits and Vegetables

At the very least, try to eat 5 servings (cups) of fruits and vegetables each day. When it comes to fruits and vegetables, more is better! This may be an easier task than you think. Click here to find out what counts as a serving.

Fruits and veggies are loaded with antioxidants, vitamins, minerals, and those wonderful components called phytochemicals. All of these things are essential for a breast cancer prevention diet.

Try to Make All of your Grains “Whole”

Whole grains are exactly what their name implies. To be considered a “whole grain” all components of the grain must be present.

Try to switch all your grain products to those made with whole grains. Ex: whole wheat flour vs white flour, whole wheat bread vs. white bread, whole wheat pasta vs. white pasta. You know a product is whole grain if the first ingredient on the label says so.

Branch out from white rice, and try any of these other whole grains with dinner tonight: brown rice, wild rice, barley, quinoa, or farro.

Decrease your Intake of Processed Foods

I consider processed foods to be foods that contain a significant amount of additives: flavoring agents, bulking agents, preserving agents, colorings, and the list goes on and on. If the ingredient list looks like the materials for a chemistry experiment, consider it processed.

The nutritional value of these types of foods is usually very low. If we consume a lot of these foods, we are losing the opportunity to eat more beneficial foods like fruits, veggies and whole grains. Processed foods are also higher in things we don’t need: added sugar, salt and fat.

If you feel overwhelmed by the thought of starting all 3 of these things at the same time, don’t worry. Pick one and work on it. When you’ve got it down, start on the next. Slow and steady wins the race!

Extra bonus: these recommendations do not just apply to breast cancer and women. Following these recommendations would also improve the health of most people.

Question: Which tip do you think will be most difficult or easy to follow and why?



Picture by: Yogendra174

Marilyn March 30, 2011 at 8:16 am

I think the hardest thing for most us is to give up the white bread, pasta, and white rice. We have been so conditioned to these items. Most of us were served these things growing up and whole grains were not heard of as healthy. But once you change to these healthy grains in bread, pasta and rice you realize how much better they taste.

Natalie March 30, 2011 at 12:45 pm

Thanks for the great comment. Change can be the most difficult part. But as you said, once you give them a try, you will realize how yummy they are!

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