According to the National Breast Cancer Institute, a diet low in fat may help prevent breast cancer relapse. The Women's Intervention Nutrition Study conducted a study that showed a reduction of breast cancer relapse in women who ate 33 grams of fat a day. If you currently have breast cancer or are at risk for developing it and you currently eat a diet with a high fat content, these results should prompt you to change your normal eating routine.
Fats
The USDA Dietary Guidelines for Americans of 2005 recommends that saturated fat should make up no more than 10 percent of our diet. Saturated fat causes high low density lipoprotein, or LDL, cholesterol levels, which can build plaque in our arteries. Foods high in saturated fat include bacon, sausage, chicken skin, butter, egg yolks, coconut oil, cream, half-and-half, processed foods and anything fried--think of any oil or fat that is a solid at room temperature. Avoid saturated fat and cook with extra virgin olive oil or cooking spray. Try other methods for preparing food such as poaching, steaming, grilling or boiling. The American Heart Association suggests that people consume no more than 300 mg of cholesterol a day, which is more than the amount in one egg. Use low cholesterol egg substitutes like Egg Beaters for making morning meals.
Proteins
Some alternatives to meat are low in fat and give you enough protein. Foods with omega-3 fatty acids are a source of good fat. These omega-3 rich foods include tuna, salmon, mackerel, flax seeds, walnuts, halibut and scallops. A fillet of 100 grams of tuna has 8 g of fat. Both skinless chicken and turkey are remarkable low in fat. In one 3.5-oz. chicken breast there is 5 g of fat. To get the right portion sizes, you can weigh out your food or you can measure servings by eyeballing. A piece of fish the size of a check book is generally 3 oz. Likewise, 3 oz. of chicken is the size of a deck of cards.
Vegetables and Fruits
You can breathe a sigh of relief when you eat vegetables and fruits. Both foods are virtually fat free and don't require you to determine their fat content. According to Cornell University, fruits and vegetables contain many nutrients that can be beneficial for preventing breast cancer and for breast cancer survivors; however, there needs to be more research regarding the direct link between fruit and vegetable consumption and reducing breast cancer. In the meantime, fill up with these low fat foods. Avoid vegetables dripping in butter or oils. Instead bake or boil them and and top them with salsa, balsamic vinegar, hummus or yogurt sauce.
Tags: breast cancer, more than, breast cancer relapse, cancer relapse
