Nourish to Flourish: Nutrition Tips for Breast Cancer Awareness Month

During Breast Cancer Awareness Month, patients often ask, “What can I do to reduce my cancer risk?” While genetics and environment play roles, diet and exercise are two lifestyle choices you can actively control. Here are key tips from York Hospital’s Dr. Amanda Demetri Lewis, director of breast care, and Rebecca Aku, registered dietitian, to help you make healthier choices:

1. Embrace Variety: Aim to "eat the rainbow" with a diverse range of colorful fruits and vegetables. Choose in-season produce for better flavor and nutrition. If fresh options are limited, select frozen or canned items without added sugars or sodium.
2. Increase Fiber Intake: Most Americans don’t meet the recommended fiber intake—25 grams for women and 38 grams for men. Boost fiber by choosing whole grains, and incorporating raw fruits, vegetables, beans, and nuts.
3. Limit Red and Processed Meats: Keep red (including beef, pork, and lamb) and processed meat intake to fewer than three 6-ounce servings per week (about the size of your palm).
4. Cut Back on Sugary Beverages: Reduce sugar-sweetened drinks like soda, juice, and alcohol. If you can’t eliminate them, try smaller portions or dilute them with water or seltzer.
5. Practice Moderation: Fill about two-thirds of your plate with vegetables, fruits, whole grains, nuts, seeds, and beans, reserving the remaining third for meats, seafood, dairy, and eggs.

By following these dietary tips, you can take important steps to reduce your cancer risk.