By Lizzie Streit, MS, RDN, LD 

October is breast cancer awareness month, and we’re taking this opportunity to discuss nutrition and cancer prevention. Breast cancer is the second most common cancer that affects women in the United States, and 1 in 8 women will develop breast cancer in her lifetime. 

While the exact role that nutrition plays in the development of breast cancer is unclear, it’s thought that a healthy diet may help in preventing breast cancer to some extent. This post highlights the main recommendations for healthy eating patterns from cancer experts. 

Maintain a healthy weight. 

Overweight and obesity may increase the risk of developing certain cancers, including breast cancer. Achieving and maintaining a healthy weight can therefore be an important aspect of cancer prevention. Even a 10% weight loss can make a difference and help reduce the risk of breast cancer development or recurrence. 

Emphasize healthy fats over saturated and trans fats.  

Keeping dietary fat intake around 20% of daily calories is often recommended for reducing the risk of breast cancer. It’s best to choose healthier fat sources, such as olive oil, avocado, nuts, and seeds, and limit full-fat dairy and fatty cuts of meat. 

Eat more plants. 

“Eat your veggies” is perhaps the most tried and true piece of nutrition advice, and it remains an important recommendation for breast cancer prevention. Vegetables and other plant foods are loaded with beneficial compounds, including antioxidants, that may exhibit anti-cancer effects. Aim for 6 to 9 servings of fruits and veggies per day, with 1 serving counting as 1 cup of greens, ½ cup raw veggies, ½ cup fruit, or ¼ cup dried fruit. 

Limit alcohol consumption. 

Alcohol consumption can increase the risk of developing breast and other cancers. While the current general dietary guidelines suggest limiting alcohol to one standard drink per day for women and two standard drinks per day for men, research suggests that alcohol consumption should be limited even more or completely avoided to help prevent breast cancer. 

Swap plant-based proteins for animal foods. 

Cutting back on animal foods and incorporating more plant-based protein choices, such as beans, may help reduce breast cancer risk. Consider stuffing tacos with beans instead of beef, trying new recipes like a three-bean salad for lunch, and using shredded jackfruit in place of pork. Many women express concern over the possible link between soy and breast cancer, since soy contains compounds that mimic estrogen in the body. However, studies suggest that eating whole soy foods, such as edamame, tofu, and soy milk, in moderation (up to 3 servings per day) is likely safe. If you are concerned about soy, there are many other delicious beans you can try, including chickpeas, lentils, and navy beans. 

Note from Healthy For Life Meals: Our freshly prepared meals contain a variety of foods that fit into the healthy eating patterns for breast cancer prevention, including plant-based proteins, fruits, vegetables, whole grains, and healthy fat sources. Get started today.