Fill Your Plate with Hope
October is Breast Cancer Awareness Month. According to the American Cancer Society, breast cancer is the second most common cancer among women. A woman has a 1 in 8 chance of developing invasive breast cancer at some time in her life. Although we are inspired by over 2.4 million breast cancer survivors in the U.S, we still have a long road ahead of us. It’s great to focus on a cure, but let’s not forget about something even more important—prevention. There are many risk factors that we can simply not change: age, race, gender, family history. But there are also many risk factors we CAN control …
Fruits and vegetables are a clear link to help in the prevention of breast cancer! The best way to eat plenty of fruits and vegetables is to focus on MORE! Getting in a “food routine” limits us to a standard menu and prevents us from thinking outside the box. Go that extra step and boost your nutrition! Eating a variety of fruits and vegetables is the best way to ensure adequate intakes of the numerous vitamins and minerals offered. Don’t forget, always stop and ask yourself … Can I add MORE fruits and vegetables?
Here’s how to break your routine …
|Traditional Meal/Snack||Fill Up Your Plate with MORE!|
|½ cup low-fat yogurt||Top with your favorite fruit, like strawberries, blueberries, and kiwi|
|1 slice whole wheat toast with peanut butter||Add sliced bananas|
|Egg white omelet||Fill with spinach, tomatoes, and feta cheese|
|Chicken salad on whole wheat pita bread||Spice it up with Southwestern salsa for added zip and more nutrition|
|Whole-wheat pasta with pasta sauce||Toss in diced vegetables: peppers, onions, tomatoes, and mushrooms. Even better, serve over spaghetti squash!|
|Lean ground beef, ground turkey, or bison burger||Dice up last night’s veggie leftovers and add to your burger mix|
|Brown rice||Grab frozen mixed veggies (try carrots, peas, and corn) and stir in|
|Jelly beans||Frozen grapes|
|Vanilla wafer cookies||Add fat-free whipped topping and a strawberry|
Easy additions like this are a great to help you achieve or maintain a healthy body weight and improve your overall health. So don’t forget to eat for your health at all meals!
Meredith Mensinger RD, LDN