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 .
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BLOCK THE ESTROGEN RECEPTORSSOYFOR 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. |
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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 |
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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 |
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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 |
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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) |
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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 |
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AVOID SATURATED FATS TRANSFATS LIST OF FATS |
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NO PESTICIDES |
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NO ALCOHOL |
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INCREASE VITAMIN D 200 IU - FROM MILK & CEREAL 15 MINUTES OF SUNSHINE - 3 TIMES PER WEEK |
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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 |
75% |
12% |
86% |
9% |
Animal Fats |
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Tuna Fat**** |
37% |
26% |
63% |
27% |
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