Kelly Hogan, MS, RD, CDN, is a registered dietitian who focuses on breast cancer nutrition for the Dubin Breast Center of The Tisch Cancer Institute. Ms. Hogan creates patient education and wellness programs and provides individual counseling in the areas of wellness, weight management, and symptom/side effect management.

According to the American Institute for Cancer Research, about one-third of all breast cancer cases are preventable with lifestyle changes. A report by the U.S. Centers for Disease Control and Prevention found that breast cancer survivors outnumber all other cancer survivors in the United States. With early detection and treatment advances, this number continues to grow. This makes prevention of recurrence a top priority for millions of survivors. Although we cannot control every reason for a breast cancer diagnosis or recurrence, much of my work at the Dubin Breast Center focuses on what we can control through diet and lifestyle.

Here are my top four recommendations:

Eat more vegetables

High fruit and vegetable intake has been linked to a lower risk of breast cancer and a higher long-term survival rate for those who already have breast cancer. Women with higher fruit and vegetable intake are more likely to maintain a healthy weight, which is also linked to reduced risk. I recommend at least five servings (1 cup = 1 serving) of fruits and vegetables daily; more than seven is even better. If it seems difficult to incorporate this amount of fruits and vegetables into your diet, keep it simple. Aim to make each meal colorful, slowly increasing fruit and vegetable content until they comprise at least half of your meal.

Cook more at home

Research shows an increase in survival rates among breast cancer patients with diets low in saturated and trans fats. In the typical Western diet, these fats come from fried food, fast food, processed food, and high-fat animal products like butter, full-fat dairy, and red meat. I recommend limiting or completely avoiding saturated and trans fat. Instead, cook more at home! Not only can we control what goes into our meals – no sneaky high-fat additives – but we can also experiment with fresh, seasonal ingredients and pile on the veggies. Opt for baking, steaming or broiling lean proteins like fish, roast vegetables with a drizzle of heart-healthy olive oil paired with a whole grain such as quinoa, or create a one-pot wonder like hearty vegetarian chili.

Limit alcohol

Multiple studies have linked excessive alcohol intake to many different cancers, including breast cancer. Because higher alcohol intake is associated with increased blood levels of estrogen, limiting or cutting alcohol out of the diet is especially important to those with hormone receptor-positive breast cancer. My recommendation when it comes to alcohol intake: less is more, and certainly no more than 2-3 drinks per week.

Focus on real, “whole” foods

Packaged food that seems healthy because of terms like “all natural,” “made with whole grains,” “lightly sweetened,” “low sugar,” “energizing,” “made with real fruit,” etc., can often influence our choices in the grocery store. Such labeling is unregulated and, quite often, these foods are full of junk. Before adding these items to your shopping cart, take a peek at the ingredients list. Keep an eye out for added sugars, artificial sweeteners, dyes, preservatives, and chemical additives. Generally, if the ingredients list contains unrecognizable food items or items that sound like they could fuel rocket ships, it’s not what you want to put in your body. Focus on “whole” foods like fruits, vegetables, nuts, seeds, legumes, whole grains, lean proteins, and low-fat dairy. This leaves little room in your diet for the processed stuff.

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