3 to 6 Servings of Whole Grain Foods: Throw away the white rice and use a variety of whole grains such as brown rice, bulgur, and wheatberries, whole grain bagels, breads, cereals, crackers, tortillas, and pasta. This maximizes fiber intake of fiber, which may fight breast cancer by lowering levels of estrogen in the body.
1 or 2 Servings of Beans: Put beans in everything from soups to salads for for a huge fiber boost. If you’re not used to eating beans regularly, your body may take a little time at first to get adjusted to them. Hummus, which is made from chickpeas, makes a great and nutritious snack.
A Handful of Nuts: Nuts are yet another great source of fiber chock-full of another breast cancer foe–monounsaturated fats.
1 or 2 Servings of Low-Fat Dairy: Many African Americans are lactose-intolerant, so this is one particular cancer-fighter that you have to play by ear. If dairy isn’t a problem, use 1 percent rather than fat-free products abecause dairy fat has the highest concentration of a molecule called conjugated linoleic acid (CLA), which has promising anticancer activity. If possible, try to only use dairy products from cows not treated with BST/BGH, which is a growth hormone. Why? These contain lesser amounts of a compound called IGF-1. Higher blood levels of IGF-1 have been linked with several types of cancer. While more research needs to be completed to clarify the relationship between IGF-1 and cancer, it’s a smart strategy to eliminate this possible risk factor from your diet.
2 to 3 Weekly Servings of Fatty Fish: The omega-3 fats in fish such as salmon, mackerel, white tuna, sardines, and herring may help fight breast cancer.
1 to 2 Tablespoons of Ground Flaxseed a Day: Flax is a source of lignan precursors, which are converted inside the body to a weak antiestrogen that may be useful in preventing or treating estrogen-responsive tumors. Flax also supplies a plant form of omega-3 fats. The optimal amount of flax to consume is the subject of much current research.
Several Cups a Day of Green Tea: Make a half-gallon pitcher of iced green tea every other day. Green tea contains the promising anticancer compound called epigallocatechin gallate (EGCG).
Extra Virgin Olive Oil or Canola Oil for Cooking: Both of these oils are high in monounsaturated fats, which may protect against breast cancer. I always look for processed foods with no trans fats (from partially hydrogenated oils) because these may increase cancer risk.
3 to 5 Servings of Fruits and Vegetables: Research shows that fruits and vegetables are packed with promising cancer-fighting phytochemicals. By eating as much produce as possible, you maximize your ability to resist cancer.
Of all the fruits and veggies, make sure to include:
• Cruciferous produce: broccoli, broccoli sprouts, Brussels sprouts, cabbage, cauliflower
• Lycopene-rich produce: tomatoes, red grapefruit, watermelon, guava
• Beta-carotene-rich produce: winter squash, carrots, sweet potatoes
• Citrus produce: oranges, grapefruit
• Berries: strawberries, raspberries, blackberries, blueberries
• Dark green, leafy veggies: spinach, romaine, kale, collards, Swiss chard