October is National Breast Cancer Awareness Month

Research findings suggest that physical activity, a low fat, high fiber diet, and a healthy weight may help reduce the risk of breast cancer and the recurrence of breast cancer. Eating a plant-based diet, consisting of mostly fruits, vegetables, beans, legumes, and whole grains, helps reduce the risk of chronic disease and enhances overall quality of life. Fill your plate with approximately 50% vegetables, 25% protein, and 25% whole grains.

Guidelines for a Healthy Eating and Exercise Lifestyle:

• Plenty of fruits and vegetables (especially dark, green leafy vegetables)
  
• High fiber – whole grains, beans, and legumes (eat 25-35 grams of dietary fiber per day)
  
• Low fat diet with emphasis on healthy, unsaturated fats (avocado, walnuts)
  
• Limit processed and refined grains, flours, and sugars (choose whole grains over refined grains such as white flour)
  
• Decrease saturated and trans fats (limit red meat and high fat dairy products; avoid hydrogenated or partially hydrogenated oils)
  
• Drink plenty of non-caloric fluids (water is best; try green tea)
  
• Avoid/limit alcohol (no more than 2 drinks per day for men and no more than 1 drink per day for women)
  
• Be physically active to help achieve and maintain a healthy weight (aim for at least 150 minutes of moderate-intensity exercise per week)
  

References:
American Cancer Society, http://www.cancer.org
American Institute for Cancer Research, http://www.aicr.org