Breast Cancer Prevention Header

Diet page title

 

The following table is based on the 12 steps from the Breast Cancer Prevention Diet by Robert Arnet, MD..

Keep a copy of this on your refrigerator for reference. To print a copy for your frig, click here.

Be aware: Sugar is one food that should be avoided. Cancer Loves Sugar, Abhors Oxygen .

 

Graphic for Soy

BLOCK THE ESTROGEN RECEPTORS

SOY
FOR PREVENTION - FERMENTED TOFU, FERMENTED SOY SAUCES, MISO
FLAXSEED MEAL
PHYTOESTROGENS
If you have breast cancer or you are breast cancer survivor, consumption of "weak" plant estrogens should be discussed with your doctor or nutritionist.
Graphic for Fish oil CHANGE FATS
The following are the best:
FISH OIL
DEEP COLD WATER FISH: HALIBUT, ORANGE ROUGHY, RED SNAPPER, SEA BASS, TUNA
FLAXSEED OIL, PERILLA OIL , EXTRA VIRGIN OLIVE OIL , CANOLA OIL, PEANUT OIL
FAT CHART
Broccoli Graphic for Cruciferous vegetables CRUCIFEROUS VEGETABLES
EAT :
BROCOLI, CABBAGE, BRUSSEL SPROUTS, RADISHES, RUTABAGA, TURNIPS
RAW, LIGHTLY STEAMMED OR LIGHTLY STIR-FRIED
CONSIDER TAKING 500 ML OF INDOLE-3 CARBINOL
Cherry Graphic for Low Glycemic Foods LOW GLYCEMIC FOODS
EAT:
CHERRIES, PLUMS, DRIED PEAS, BARLEY, PEACHES, GREEN BEANS,
BABY LIMA BEANS, SKIM MILK, CHICKPEAS, APPLE, PEAR,
SPAGHETTI (WHOLE WHEAT), TOMATO, TORTILLA, ALL-BRAN, GRAPES, ORANGE
Wheat Graphic for fiber FIBER
30 - 50 GRAMS OF FIBER PER DAY
EAT:
ALL BRAN CEREALS, WHEAT BRAN MUFFINS, POPCORN, WHOLE WHEAT PRODUCTS, BARLEY, ALMONDS, COCONUT, SESAME SEEDS, PEANUTS, SUNFLOWER SEEDS
HEALTH VALLEY BAKED GOODS (CHECK NUTRITIONAL INFO)
Graphic of fruits and vegetables EAT 5 TO 9 FRUITS & VEGETABLES PER DAY
GARLIC, SPINACH, BRUSSEL SPROUTS, ALFAFA SPROUTS, BROCCOLI, BEETS, RED BELL PEPPER, ONION, CORN, CAULIFLOWER, POTATOES, SWEET POTATO, CABBAGE, LEAF LETTUCE, CARROT, BEANS
STRAWBERRY, PLUM, ORANGE, RED GRAPES, KIWI, WHITE GRAPES, BANANA, APPLE, TOMATO, PEAR, MELON
GREEN TEA - 1-2 CUPS DAILY
Graphic for Avoid AVOID SATURATED FATS TRANSFATS
Chicken Graphic for no pestisides

NO PESTICIDES
EAT ORGANIC VEGETABLES
EAT LEAN MEAT - SHOULD BE FREE-RANGE, HORMONE FREE AND PESTICIDE FREE
MARINATE ALL BBQ'D MEATS
EAT LOW-FAT DAIRY -HORMONE FREE AND PESTICIDE FREE

NO ALCOHOL
Sun Graphic for Increase Vitamin D INCREASE VITAMIN D
200 IU - FROM MILK & CEREAL
15 MINUTES OF SUNSHINE - 3 TIMES PER WEEK
  Karate Graphic for Exersive EXERCISE
4 OR MORE HOURS OF VIGOROUS AEROBIC EXERCISE PER WEEK

 

Is There a Phytoestrogen In Your Future?


By shouldering aside human estrogen and working in its place, the less harmful phytoestrogens (plant-based estrogens) may cut your risk of estrogen-dependent tumors such as breast cancer. There's also a chance that they could reduce the severity of the symptoms that many women suffer at menopause.

 

Although the class of phytoestrogens called coumestans can be found in such foods as bean sprouts and sunflower seeds, your best source is soy-based products, which contain the phytoestrogens called isoflavones. Among the leading soy-based foods are:

 

• Tofu. This rubbery substance takes on the flavor of everything around it. You can add it to sauces, casseroles, and soups. It has no cholesterol, little saturated fat, and almost no sodium. A 3-ounce serving weighs in with 50 calories.

 

• Tempeh. A nutty-flavored soybean cake, tempeh can be barbecued, added to spaghetti sauce or sloppie joes, or included in stuffing. A 3-ounce serving has 150 calories.

 

• Miso. This tasty, salty paste adds unique zest to sauces, soups, dressings, and marinades. Fat is no problem, but sodium is high: 600 milligrams per tablespoon.

 

FAT CHART

Vegetable Oils and Shortening

Polyunsaturated Fatty Acids*

Monounsaturated Fatty Acids*

Total Unsaturated Fatty Acids*

Saturated Fatty Acids*

Safflower Oil
Sunflower Oil
Corn Oil
Soybean Oil
Cottonseed Oil
Canola Oil
Olive Oil
Peanut Oil
Soft Tub Marg.***
Stick Margarine***
Veg. Shortening***
Palm Oil
Coconut Oil
Palm Kernal Oil

75%
66%
59%
58%
52%
33%
8%
32%
31%
18%
14%
9%
2%
2%

12%
20%
24%
23%
18%
55%
74%
46%
47%
59%
51%
37%
6%
11%

86%
86%
83%
81%
70%
88%
82%
78%
78%
77%
65%
46%
8%
13%

9%
10%
13%
14%
26%
7%
13%
17%
17%
19%
31%
49%
86%
81%

Animal Fats

 

 

 

 

Tuna Fat****
Chicken Fat
Lard
Mutton Fat
Beef Fat
Butter Fat

37%
21%
11%
8%
4%
4%

26%
45%
45%
41%
42%
29%

63%
66%
56%
49%
46%
33%

27%
30%
40%
47%
50%
62%