Eat less animal fat. Opt for vegetarian sources of protein such as legumes. Choose lower-fat animal products such as chicken without skin. Switch to skim milk.
Achieve and maintain a healthy body weight. It's safe to lose at least 10 percent of your present weight if you're overweight.
Eat more soy products. Women in Asia eat more soy than their American counterparts and have a lower risk of breast cancer. Try soymilk on your cereal and tofu in stir-fry and pastas.
Eat at least 10 servings of fruits and vegetables each day. Choose a variety of colors to get the most benefit. An orange with breakfast, an apple as a midmorning snack, salad and mixed fruit for lunch, raw veggies for an afternoon snack, two types of veggies for supper and a late-night banana add up to 10.
If you drink alcohol, do so in moderation. Women who have 3-9 drinks a week are 30 percent more likely than non-drinkers to develop breast cancer. Some studies indicate that even one glass of wine or one bottle of beer a day increases the risk by 10 percent.
Eat 25-35 grams of fiber each day. Legumes (dried beans and peas such as black beans, garbanzo beans, lentils and split peas) contain more fiber than any other type of food. Include them in rice dishes, salads or soups. Whole-grain cereals are also a good source of fiber. Whenever you increase your fiber intake, you also need to drink adequate fluids. At least 64 ounces of water each day is recommended.
Drink tea instead of coffee. Both green and black tea appear to be protective.
Choose less-processed foods. Go for fresh fruit, brown rice instead of boxed mixes, homemade soups, and your own frozen leftovers.
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