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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