Nutrition Unscrambled

October National Breast Cancer Awareness Month

By Marcia Greenblum, MS, RD
October 27th, 2011

Hi readers! Today we have one of our Registered Dietitian Advisors, Helenbeth Reynolds, blogger.


October is National Breast Cancer Awareness month. Breast cancer is the most commonly diagnosed cancer for women in the United States, according to the Center for Disease Control and Prevention; more than 200,000 women were diagnosed with breast cancer in 2007. It is imperative that women do their monthly breast self- exams in addition to getting their mammograms. Lifestyle changes can prevent nearly half of cancer deaths. According to the American Cancer Society’s Guidelines on Nutrition and Physical Activity for Cancer Prevention there are some general guidelines to help reduce your cancer risk:

• Maintain a healthy weight and stay physically active. Obesity is linked to numerous types of cancers; therefore the best approach to weight management is stay physically active. According to the U.S Department of Health & Human Services Physical Activity Guidelines for Americans (aged 18-64) adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous aerobic physical activity. To achieve a healthy weight avoid eating more calories than your body uses; for weight loss, you need to consume fewer calories than you burn each day.

• Eat a healthful diet, with an emphasis on plant sources. Vegetables, fruits, legumes (beans) and whole grains, in addition to a high-fiber diet, typically low in fat, may protect you from colon and rectal cancer. Fiber helps move waste through your digestive tract faster, so harmful substances don’t have much contact time with your intestinal walls. Also, because fiber makes stools bulkier, potentially harmful substances are diluted. As important, plant-based foods contain a complex mixture of cancer-fighting nutrients and phytonutrients.

• Eat your veggies- and fruits. Vegetables and fruits have a complex composition of vitamins, minerals, fiber, and phytonutrients, which appear to protect against various cancers. In addition, fruits and vegetables are low in fat.

• Limit consumption of alcoholic beverages. People who drink alcohol should limit their intake to no more than 2 drinks per day for men and 1 drink a day for women (based on their smaller body size and slower breakdown of alcohol). Alcohol is a known cause of cancers of the: mouth, throat, voice box, esophagus, liver and breast. Alcohol may also increase the risk of colon and rectum cancer.

• Consume less salt. In addition to affecting blood pressure, eating too much salt increases your risk of stomach cancer. So limit salt, salt-cured, salt-pickled, smoked and salty foods. Read food labels so you know exactly how much sodium is in a product. Limit yourself to 2,400 milligrams a day.


Nutrition Unscrambled  is written by nutrition experts with the Egg Nutrition Center, which is funded by the American Egg Board. It is monitored and maintained by the public relations agency of record. The mission of the Egg Nutrition Center is to be a credible source of nutrition and health science information and the acknowledged leader in research and education related to eggs. For more information, click here.

About the Bloggers

Mitch Kanter, Ph.D. is the Executive Director of the Egg Nutrition Center. For more information about
Mitch, click here.
Marcia Greenblum, MS, RD is the Senior Director, Nutrition Education at the Egg Nutrition Center. For more information about Marcia, click here.
Anna Shlachter, MS, RD, LDN is the Program Manager, Nutrition Research and Communications at the Egg Nutrition Center. For more information about Anna, click here.

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All information provided within this blog is for informational and educational purposes only and it is not to be construed as medical advice or instruction. Please consult your physician or a qualified health professional on any matters regarding your health or before making changes to your diet or health behaviors.