Diet has always been considered as one of the factors that trigger any type of cancer. There is no single diet plan which can prevent you from developing breast cancer. There are some foods which can keep you healthy and boost your immune system so that the risks of getting any cancer are low. Eating organic foods can protect you from unhealthy cell changes.
Studies show that nutrition from foods like vegetables, fruits, legumes, and whole grains will help you maintain optimum body weight, and give your body the energy it needs to stay healthy. It is perhaps why cases of breast cancer are significantly less in countries where people tend to follow a plant-based diet. Studies on teens in our country have revealed that girls who ate a high-fat diet during puberty are prone to developing breast cancer, even if they have not been overweight.
While research is still ongoing on the possible connection between breast cancer and diet, the truth is that calories do matter. Fats are a prime source of calories, so high-fat diets are not recommended if you want to stay healthy. Extra fats can produce more estrogen which can trigger abnormal cell growth.
Foods to eat
Fruits and vegetables
It is important to have at least five servings of these each day to stay healthy. Fruits and vegetables have anti-estrogen and antioxidant properties. For instance, cauliflower, cabbage, kale, and broccoli are rich in phytochemicals, and these cruciferous veggies are the perfect addition to a diet that can protect you from cancer.
Fruits and vegetables have low-fat content and high fiber as compared to an animal food-based diet. It is better to eat whole fruits instead of juicing them. Whole fruits are lower in calories, but give you the necessary fiber to help keep you feeling full and satisfied for long hours. Dried fruits may be fiber-rich, but they are high in calories too.
Healthy fats
You need to eat less than 30 grams of fat every day. Not more than 10% of your daily calorie intake should come from saturated fats. Trans-fats are best avoided completely. These are found in baked foods, margarine, crackers and cookies, snack foods, and fried foods. You should instead eat healthy fats from fish like salmon and sardines. It is best to avoid cold cuts and processed meats which are high in salt, fat, and preservatives. Eating red meat like beef and pork is discouraged, and fish consumption is recommended. Instead of the standard pork bacon, it is better to opt for the non-nitrate turkey bacon.
Dairy products
It is best to consume non-fat or skim milk. Also, it is better to choose organic dairy foods to get the highest level of nutrients like conjugated linoleic acid. It helps you avoid the extra hormones which are injected into cattle to boost milk production.
Healthy snacks
You can start keeping bell pepper strips, baby carrots, fat-free yogurts, and almonds in the kitchen to snack on them when you are hungry, instead of choosing processed foods.
Whole grains
These add more fiber to your diet and can help ease constipation. Fiber helps to reduce cholesterol and blood sugar levels, besides keeping you feeling full for a much longer time. For baking, you can use whole grain flour instead of the regular white flour.
