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Nutrition and the Fight for the Cure

There is no miracle food, treatment, or supplement on the market that will prevent cancer. However, regular exercise combined with a healthy diet low in fats and high in vegetables and fiber is suggested to reduce the risk of breast cancer. Healthy eating boosts the immune system, helps control side effects from cancer treatments and even aids in the treatments' effectiveness. Here is what we know to be beneficial for breast cancer prevention: 

• Maintain a healthy body weight. In addition to aiding in breast cancer prevention, research has shown that women with breast cancer who maintain a healthy body weight have a better chance of survival.
• Eat 5 or more cups of fruits and vegetables a day. Fruits and vegetables provide essential nutrients and phytochemicals which protect the body from cancer-causing free radicals.
• Limit your fat intake to less than 30% of your total daily calorie intake. Choose heart healthy fats such as olive oil, canola oil, and avocado when consuming fat.
• Consume foods high in omega-3 fatty acids. Good sources of omega-3 include fatty fish such as salmon, walnuts, canola oil, and flaxseed.
• Avoid trans fats and limit red meats and smoked foods.
• Eat a balanced diet including whole grains, nuts and beans. Make an appointment with a Registered Dietitian to find out what a healthy diet looks like for you. 
• Stay active. This will help in maintaining proper body weight and a strong immune system.

If you think Brussels sprouts look like mini cabbages, that's because they are from the same family! Originating in Belgium, these little veggies pack a healthy punch by providing antioxidants, fiber and key nutrients like Vitamins C, A, E and K.

Brussels sprouts are available year-round, but peak season is from September to mid-February. There are a number of ways these nutritious veggies can be prepared to create a tasty side dish for any meal. Try this recipe (one of my personal favorites, from the Food Network): 

• 1 lb brussel sprouts
• 2 tbsp olive oil
• 1 tbsp minced garlic
• 1 tsp dry mustard (Any mustard works here. Just mix it in with the olive oil before adding to the sprouts)
• 1 tsp smoked paprika
• 1 tsp salt
• 1/4 tsp black pepper

ENJOY!

Blog Post Written by: Marguerite Jones, Cal State Fullerton Health Science Intern

Source: Foodnetwork.com, Alton Brown. 2011. Grilled Brussel Sprouts.