Breast cancer affects one in nine Irish women — and while survival rates are improving all the time thanks to increased awareness, it’s still a terrifying diagnosis.
But while most of us worry about family history or hormones, a sizeable amount of cases are linked to obesity, alcohol and a lack of exercise.
According to The Mirror, doctors now believe that better nutrition could be vital in preventing the disease before it has a chance to enter the body.
Professor Martyn Caplin from London’s Royal Free Hospital and dietitian Tara Whyand recently revealed a diet plan they think could help fight against breast cancer.
The five-day meal plan mostly contains foods that help boost the immune system, control oestrogen, are rich in Vitamin D and have anti-inflammatory properties.
Prof Caplin says: ‘Diet is especially important if you consider it is associated with the cause of 10 per cent of all cancer and, if you include obesity, up to 25 per cent of all cancers.’
Dietitian Tara added: ‘Most women worry about breast lumps and bumps because, unfortunately, breast cancers are common, but the good news is that a healthy lifestyle goes a long way when trying to reduce your risk.
‘Avoid saturated fats in foods such as butter, cream and fatty meats as research has shown that it may play a role in increasing breast cancer risk.’
Here is the diet plan they have put together for optimum breast health:
Day One
Breakfast: A bowl of wholegrain based cereal made with skimmed/semi-skimmed milk, topped with a portion of raspberries
Mid morning snack: A peach
Lunch: A Wholemeal multigrain bread bap, spread with olive based margarine and filled with ½ an avocado and ½ a chicken breast and topped with a handful of watercress, 2 halved cherry tomatoes and ½ a sliced red onion. A soya yoghurt with a drizzle of honey
Mid afternoon snack: A small handful of almonds A glass of tomato juice
Evening Meal: Prawn stir fry – Half a cup stir fried prawns in a vegetable based oil with a cup of chopped spring greens, ½ a pepper, 1 grated carrot, 2 sliced spring onions, chilli flakes and a clove of garlic. Serve with a portion of brown rice.
Strawberries
Day Two
Breakfast: An oat, banana and raisin flapjack Strawberry smoothie made with a glass of semi-skimmed/skimmed milk and a handful of strawberries
Mid morning snack: Handful of edamame beans
Lunch: Jacket potato with salmon fillet (marinated in turmeric) Served with an ½ avocado, ½ an orange, 1 celery stick and 3 chopped beetroots
Mid afternoon snack: A handful of cherry tomatoes A glass of semi-skimmed/skimmed milk
Evening Meal: Chicken and leek bake – 1 Chicken breast baked with 1 leek, in a white sauce, served with 1 cup of baked butternut squash cubes, and a cup of asparagus, on a portion of couscous, Top with ½ a lime to squeeze and chopped parsley.
A small cup of fresh mango sorbet
Day Three
Breakfast: A wholegrain bagel topped with 1 tsp low fat cream cheese and a sprinkle of blueberries Mid morningsnack: A large slice of cantaloupe melon
Lunch: A small wholegrain baguette, spread with olive based margarine, filled with 2 thin slices of roast beef /pork or 1 sliced quorn sausage and served with a handful of watercress
Mid afternoon snack: A strawberry smoothie made from 1 large glass of skimmed or semi-skimmed milk, a handful of strawberries and a squeezed lime
Evening Meal: Spiced chicken and quinoa A cup of quinoa, ½ chopped apple, 1 sprinkle of pine nuts and chilli flakes topped with a chicken breast marinated in turmeric
A baked orange with ginger and a drizzle of chocolate sauce
Day Four
Breakfast: A banana smoothie made with 1 glass of skimmed/ semi-skimmed milk and 1 banana 1 slice of wholemeal multigrain bread topped with 1 poached egg
Mid morning snack: 1 chopped celery stick with ½ cup of guacamole
Lunch: A baked cod fillet with sliced baked sweet potato chips, served with peas A small glass of tomato Juice Mid afternoon snack A small drinking yoghurt. A small handful of almonds
Evening Meal: Mexican Bean and lamb stew. Half a lean diced lamb fillet with onions, ½ tin chopped tomatoes, ½ a yellow pepper, a cup of black beans and butter beans. Serve with a portion of brown rice, ½ tin of sweetcorn, a tbs ricotta cheese, chopped coriander and tabasco sauce
A portion of blackberry and nectarine crumble
Day Five
Breakfast: A bowl of crunchy oat cereal topped with a low fat yoghurt and a few strawberries
Mid morning snack: ½ a sliced yellow pepper with ½ cup of low fat hummus
Lunch: Teriyaki tofu – Half a cup of tofu cooked in teriyaki sauce, served with a handful of fresh beansprouts, 1 grated carrot and a cup of sugar snap peas
Mid afternoon snack: Half a sliced papaya and a glass of soya milk
Evening Meal: A Roast chicken/turkey breast or 2 slices of lean red meat with ½ cup brussels sprouts, a cup of spring greens, ½ a cup of pumpkin and ½ cup of peas, served with gravy.
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