by Danielle Maguire, RDN, Nutrition Program Director
October is National Breast Cancer Awareness Month! Do you know your cancer risk? Start by talking to your doctor, get screened, and let’s kick-start this month by eating healthy!
While there is no guaranteed way to prevent cancer, eating well and maintaining a healthy weight is within your control and may lower your risk of breast cancer and other cancers. Living a healthy lifestyle can also help with recovery if you are diagnosed with it.
Weight is closely connected with cancer risk, with cancers including breast, prostate, lung, colon, and kidney. Being at a healthy weight may lower your risk. Not only eating well, but physical activity can help control weight. Doing any amount of physical activity benefits your health, but try to aim for at least 30 minutes!
Dark leafy green vegetables: spinach, broccoli, Brussels sprouts, cabbage, and kaleLegumes: beans, peas, and lentils
Phytonutrients (also called phytochemicals) are substances that occur naturally in plant-based foods, like the examples listed above, that have antioxidant effects. These help protect your body from disease because they provide our bodies with anti-inflammatory and immune-boosting benefits! Eating a wide variety of each food group and eating fruits and vegetables of different colors every day helps keep your body healthy and balanced. Eat the Rainbow!
Along with eating well and maintaining a healthy weight, you can also lessen your cancer risk by avoiding alcohol and tobacco and protecting yourself from the sun. Understanding your risk for cancer and talking to your doctor about your family history can be lifesaving!
Sources: Academy of Nutrition and Dietetics, Mayo Clinic.
Cook Time: 45 minutes
- ½ large butternut squash, cut into ½ inch cubes, ~4 cups
- 2 Tbsp olive oil
- 1 tsp Italian seasoning
- 1 tsp garlic powder
- 1 5 oz package baby kale (or spinach)
- 1 medium apple, cut into ½ inch pieces
- ½ cup pomegranate seeds (or Craisins)
- ¼ cup feta cheese, crumbled
- ½ cup toasted pumpkin seeds
- Salt & pepper to taste
- Apple Cider Vinaigrette:
- 2 Tbsp apple cider vinegar
- ¼ cup olive oil
- ½ Tbsp Dijon mustard
- Salt & pepper to taste
- Preheat oven to 400 F. In a large mixing bowl, toss together butternut squash, olive oil, Italian seasoning, garlic powder, salt and pepper. Transfer to a baking sheet and roast for 30 minutes until tender.
- In a large serving bowl, combine baby kale, roasted butternut squash, apple, pomegranate seeds, feta cheese, and toasted pumpkin seeds.
- Apple Cider Vinaigrette: In a small mixing bowl, whisk together vinegar, olive oil, mustard, salt and pepper. Pour desired amount of dressing over salad and toss to combine. Enjoy!
