Following the five tips below from ShopWell will help you switch to an antioxidant-rich, cancer-fighting diet while you enjoy a delicious variety of foods that can also help with a healthy weight, healthy heart and more!
October is breast cancer awareness month. When it comes to preventing and fighting breast cancer (as well as other types of cancer), good nutrition is key. Following the five tips below from ShopWell will help you switch to an antioxidant-rich, cancer-fighting diet while you enjoy a delicious variety of foods that can also help with a healthy weight, healthy heart and more!
Whole foods. Focus on eating as unprocessed as possible. Whole foods in general provide higher quality nutrition than processed foods. Plus, the nutrients will be in a form that your body recognizes. Look at the ingredient list; the shorter the list, the better!
Focus on fruits and vegetables. It is recommended that individuals looking to prevent cancer and those fighting cancer eat more than 5 servings of fruits and vegetables per day. In particular, aim to eat one or more servings of cruciferous vegetables each day (think broccoli, kale, Brussels sprouts, cauliflower, and cabbage).
High fiber. Studies have shown that increased fiber intake has positive benefits in altering the hormone action of breast cancer. Fiber is also great for your digestive tract and preventing colon cancer. Aim for 25-35 grams per day to maximize the benefits. Eating more fruits and vegetables throughout the day puts you well on your way to achieving this fiber goal.
Quality fats. Focus on quality and be mindful of quantity. Focus on eating foods rich in omega-3 fatty acids, which research shows may impede growth of breast tumors. In particular, try to eat fatty fish like wild caught salmon at least two times per week. Limit your intake of saturated fats and trans fatty acids, which can put you at higher risk for developing heart disease.
Focus on phytochemicals. Beneficial plant chemicals, such as isoflavones, have been shown to help prevent and manage certain types of cancer. Enjoy eating legumes and ground flaxseed on a daily basis as rich sources of isoflavones. Other powerful antioxidants, such as those found in yellow and orange colored fruits and vegetables, are great additions to your diet, too.
Be proactive in taking care of yourself and your health. Use the ShopWell app to find trade ups for less processed foods and quality fat sources as part of your new diet. Focusing on a whole foods diet that is full of antioxidant-rich foods, especially fruits and vegetables, and high in fiber and quality fats will put enable you to put your best foot forward in preventing or fighting cancer.