June 12, 2013
The answer to preventing breast cancer could be in your diet. In this week's Martha Jefferson Healthwise report, CBS19's Stephanie Satchell has a looks at what you should be doing in the kitchen to stay breast cancer-free.
According to the American Institute for Cancer Research 38% of breast cancer in the United States can be prevented with a few simple life style changes starting with reducing your portion sizes at meal time.
"To reduce the portion sizes, there are typically two different plates that come with a place setting. You have your dinner plate and you have your salad plate," said Maryanne Higgins, Clinical dietician, Martha Jefferson Hospital.
Higgins recommends using your salad plate for your dinner and only pulling out the larger dinner plate for holidays and special occasions.
She suggests putting the same amount of food on a plate, but the smaller one will look much fuller.
In addition to watching how much you eat, Higgins says you should think twice about what you eat. That means limiting your alcohol intake to no more than one drink per day and increasing your fiber, whole grains, beans and snacking on 3-5 servings of fruits and veggies a day.
"We recommend that you try to pack fruits and veggies to carry with you on your vacations so that you eat less processed foods," said Higgins.
With diet comes exercise. Higgins says working out can make a difference when it comes to preventing breast cancer.
"We recommend that you try to do a brisk walk for at least 30 minutes every day. That can reduce the weight gain that you get and reduce the risk of breast cancer," said Higgins.
With these simple life style changes, you could cut your risk for breast cancer and potentially save your life.
The American Institute for cancer research says more than 86,000 women in the U.S. could prevent breast cancer by just making these small changes.