How to create a diet rich in cancer-fighting foods

By Kim Arrey, dietitian and nutritionist

Awareness of different cancers is on the rise and the overwhelming amount of information that exists on cancer-preventive food and vitamins has many Canadians confused about what they should be eating. When it comes to cancer-fighting nutrition, my philosophy is to keep it simple and embrace your cause.

The Canadian Breast Cancer Foundation™ advocates for a balanced diet that is high in fruits, vegetables and whole grains, and low in fat and sugar. A healthy diet combined with a healthy body weight can help to reduce the risk for developing breast cancer.

Whole grain foods play a key role in leading a healthy lifestyle because they contribute to your vitamin, mineral and fibre intake. Make sure at least half of your daily grain products are whole grain. Know that not all grain products are whole grain, so read the label. Look for “whole grain…” as the first ingredient in the ingredient list.

Eating across the food rainbow is vital. Fill up with as many of these cancer-reducing foods as you can: broccoli, blueberries, tomatoes, garlic, Brussels sprouts, dark leafy greens, cabbage, cherries, cranberries, green tea, whole grains, beans, herbs and spices, and other red, orange and purple fruits, vegetables and berries.

I always look for food products that support breast cancer research, a cause close to me. For example, Weston Bakeries Limited, through the sales of Country Harvest™ products, is contributing 10¢ from each Country Harvest™ product sold during the month of October to the Canadian Breast Cancer Foundation™. Their breads, bagels and wraps are made with whole grains.

Also during October, I will be available to answer health and nutrition questions on the Country Harvest™ Facebook Fan Page. You can participate in the conversation online at www.facebook.com/countryharvestbread.