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Tips for Eating Healthy
Taken from breastcancer.org
Eating healthy can reduce your risks of breast cancer. Please consider these dietary guidelines when planning your meals.
Organic is an option: no man-made pesticides, hormones or antibiotics
2005 Dietary Guidelines:
2 cups fruit
2 ½ cups vegetables
(Think in terms of the rainbow - green is broccoli, red is peppers, yellow is banana, purple is eggplant, orange is oranges)
3 ounces or more of whole grains
(Whole grains still have bran and germ attached, containing more fiber, minerals and vitamins. To be considered whole grain - bread must have 2-3 grams of fiber per slice and cereals must have 6 or more grams per serving.)
5 ½ ounces meat, fish, poultry or beans
(Meat is high in saturated fats and cholesterol. Eating more that 1 ½ servings of red meat per day may increase breast cancer risk. Eggs equal 1 ounce serving of meat.)
3 cups low-fat milk or dairy products
(If you don't like or can't eat or drink milk or milk products, other sources of phosphorus, Vit A, Calcium and Vit D would include: carrots, sweet potatoes, winter squash, broccoli, dark green leafy vegetables, salmon, sardines and fortified cereals.)
2-3 tsp butter, margarine or other fat/oils
(No more that 35% of calories should come from fat per day. Bad Fats: saturated fats found in whole milk, cheese, ice cream, fatty meats, and some vegetable oils such as palm and coconut oils. Transfats are found in shortening, stick or hard margarine, cookies, crackers, snack foods, fried foods, doughnuts, pastries, baked goods and processed foods. Good Fats: found in fish, foods from plants such as vegetables, nuts, grains and oils such as canola, corn and soybean.)
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