Breast Cancer Prevention – Reducing your risk…

By: Jacqueline Gomes, MBA, RDN

October is Breast Cancer Awareness month; while no food or diet can prevent you from getting breast cancer, research has shown that eating a healthy diet and getting regular exercise can help reduce your chances for getting cancer and many other non-communicable diseases. Make sure to practice a healthy lifestyle each day.

Help Reduce Your Risk of Breast Cancer…

  • Limit your intake of saturated fats, such as red meat. Eat more healthy fats, like fish, nuts and olive oil
  • Fill up on fiber: Eat plenty of fibrous fruits and vegetables; strive for more than 5 cups per day
  • Watch your alcohol intake. A glass of red wine or beer occasionally may benefit your health but don’t overdo it
  • Eat foods high in omega-3 fatty acids such as fish, walnuts, and flaxseed
  • Avoid trans fats, processed meats, and charred or smoked foods
  • Keep your body weight in a healthy range for your height and frame
  • Exercise for at least 30 minutes, five times a week
  • If you are at or above the age of 40, be sure to have a mammogram one time per year and breast self-exam monthly. Prevention is the best medicine!

A healthy weight also significantly contributes to health status. Seek a Registered Dietitian for a nutrition screening and assessment if you are at risk. For more information on cancer prevention and to learn about raising awareness, contact the American Cancer Society.

Shop online or find your nearest Foodtown grocery store to stock up on everything you need for the week. Be sure to download our digital coupons app to take advantage of ongoing savings!