All women are at risk for developing breast cancer (and men too).  While some risk factors can’t be controlled like genetics, age, and gender, building a healthy lifestyle through eating right and exercising can help reduce your risk.

October is Breast Cancer Awareness Month.  For all you men and women out there, now’s a great time to review some healthy eating tips that are essential for cancer prevention.  Better yet, these tips are great for ALL individuals looking to build a healthier lifestyle, lose weight, and improve mood and energy.

  • Load up on fruits and veggies, and make sure to choose a variety of colors including red, yellow, orange, and dark-green sources
  • Eat lean protein choices like chicken, turkey, fish, eggs, and soy, and emphasize plant-based sources of protein like beans and lentils
  • Limit red meat to 1-2 servings per week
  • Bake, broil, roast, or grill foods instead of consuming them fried or loaded with buttery sauces, creams, and full-fat cheeses
  • Choose whole grains and other high-fiber foods like oats, barley, bulgur, and whole grain bread and pasta
  • Opt for fat-free or low-fat dairy products including milk, cheese, and yogurt
  • Limit saturated and trans fat consumption – instead replace those fats with monounsaturated fats found in olives, avocados, and nuts and polyunsaturated fats found in fish, nuts, and seeds
  • If you drink alcohol, limit your intake to no more than one alcoholic beverage per day (no more than two per day for men)

Here’s to a healthy October!

 

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