It’s October, which means it’s time to put on your pink shirt or wear your pink ribbon to show support for breast cancer awareness. You can bring that awareness into your own home by adopting a cancer prevention diet. Research now clearly supports a whole foods, plant based diet as the best diet to prevent breast cancer, along with other cancers such as prostate and colon. Reducing or abstaining from alcohol can further help prevent cancer.
Consider some steps you can take with your food and drink choices that could help you prevent breast and other cancers. Increasing the amount and variety of plant foods you eat is a great start. Aim for half of your plate to be vegetables at lunch and dinner. You can do this by making a more robust salad; try a different lettuce or add in some leftover cooked veggies. Make beans or whole grains, like quinoa or farro, the base of a meal, since they are packed with both fiber and protein. If you’d rather start with what you drink, consider whether you are drinking sugar sweetened beverages and substitute water or flavored sparkling water in their place. If you drink alcohol, start to cut back, and make sure to follow the Dietary Guidelines recommendations of no more than 1 drink a day for women and no more than 2 drinks a day for men.
The USDA website, myplate.gov, and American Institute for Cancer Research site, aicr.org, are excellent places to begin your cancer prevention journey. Wear your pink proudly in October, and start your prevention journey with this Pretty in Pink salad.
Pretty In Pink Salad
- 2 pink grapefruit or pomelos
- 2 beets, roasted
- 2 radishes, peeled
- 2 tbsp red wine vinegar
- 1 tbsp honey
- 2 tbsp of your favorite seeds or nuts, pistachios, pinenuts, or pepitas are all good options
- Salt and pepper to taste
Peel and section grapefruits. Slice beets about a ¼ inch thick. Finely slice radishes. Arrange them all on a plate. Combine vinegar and honey. Drizzle over salad. Finish salad with nuts or seeds and salt and pepper to taste.