Breast Cancer Prevention – Reducing Your Risk…

By: Jacqueline Gomes, RDN, MBA  

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. Eat more healthy fats, like fish, nuts and olive oil
  • Fill up on fiber: Eat plenty of Fruits and vegetables; strive for more than 5 cups per day.
  • Watch your alcohol intake. Limit to no more than one drink per day for women.
  • 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.


Cauliflower Fried Rice

cauliflower fried rice in a bowl

A plant forward diet can have a profound impact on the status of your health and nutrition. This spin on traditional fried rice includes riced cauliflower as the base, helping you to meet your veggie needs for the day!

Prep: 20 minutes

Makes: 4 servings



  • 1 medium cauliflower head or 3 cups store prepared riced cauliflower
  • 2 tablespoons peanut or olive oil
  • 3 garlic cloves, minced
  • 3 scallions, chopped
  • 1 cup diced carrots
  • ¼ cup light soy sauce
  • 1 cup frozen peas (thawed)
  • 1 teaspoon toasted sesame oil
  • ¼ cup chopped walnuts, toasted



  1. If using a cauliflower heat, break up cauliflower into small chunks. Place is a food processor and pulse until cauliflower resembles rice.
  2. Heat a large skillet or wok over medium heat and add olive or peanut oil.
  3. Add garlic and sauté for about one minute.
  4. Raise heat to high and add cauliflower, carrot and soy sauce. Stir-fry for about 4 minutes or until veggies are tender.
  5. Stir in thawed peas and continue to cook for another minute.
  6. Remove skillet from heat, stir in sesame oil and walnuts, top with scallions

Recipe By: Jacqueline Gomes, RDN, MBA