Diet is thought to be partly responsible for about 30% to 40% of all cancers. No food or diet can prevent you from getting breast cancer. But some foods can make your body the healthiest it can be, boost your immune system, and help keep your risk for breast cancer as low as possible.
Try Following these Healthy Eating Steps
- Get the nutrients you need from a variety of foods, especially fruits, vegetables, legumes, and whole grains
- Eat food grown without pesticides. This may protect against unhealthy cell changes associated with pesticide use in animal studies.
- Eat less salad dressing.
- Cook with broth or bullion — chicken broth or vegetable stock — instead of margarine.
- Eliminate some foods with the highest fat content, especially if they have trans fats (fried foods, margarine), and gradually lower the amount of fat you eat.
- Avoid processed meats and cold cuts. They're usually high in fat, salt, and other preservatives.
- Choose lean cuts of meat, fish, and poultry.
- Trim fat from meat, poultry, and fish.
- Remove the skin from poultry and fish.
Although more research is needed to better understand the effect of diet on breast cancer risk. But it is clear that calories do count -- and fat is a major source of calories. High-fat diets can lead to being overweight or obese, which is a breast cancer risk factor.
- 4 (125g each) skin-on salmon fillets
- Olive oil spray
- 60ml (1/4 cup) salt-reduced soy sauce
- 2 teaspoons brown sugar
- 2 teaspoons grated fresh ginger
- 3 teaspoons sesame oil
- 1 bunch gai lan (Chinese broccoli)
- Steamed jasmine rice, to serve
- 1 tablespoon sesame seeds, toasted
- Heat a large non-stick frying pan over high heat. Spray both sides of the salmon with olive oil spray. Add salmon to the pan, skin-side down, and cook for 2-3 minutes or until crisp. Turn and cook for a further 1-2 minutes for medium or until cooked to your liking.
- Meanwhile, combine the soy sauce, sugar, ginger and half the sesame oil in a small bowl. Stir until the sugar dissolves. Cook the gai lan in a saucepan of boiling water for 30 seconds or until bright green and tender crisp. Drain.
- Divide the gai lan and rice among serving dishes. Drizzle over the remaining sesame oil and sprinkle with half the sesame seeds. Top with the salmon. Drizzle over the soy sauce mixture and sprinkle with the remaining sesame seeds to serve.
This recipe is from: Taste.com.au