• Focus on whole foods, such as fruit, vegetables, whole grains, nuts, seeds and legumes.
• Include cold-water fish, such as wild salmon and extra virgin olive oil in your diet.
• Avoid hydrogenated oils, processed meats and refined foods, such as those made with white flour and sugar.
• Eat fresh fruits and vegetables at every meal.
• If you do not have a daily exercise program, start one today!

• Including a variety of foods in your diet helps to ensure that vitamin and mineral requirements are met and may help to prevent food allergies and intolerances.
• Moderation is important. Overeating in general or having too much of one food in the diet may cause nutrient deficiencies or weight problems.

Read labels and know what ingredients are in your food.

• Avoid foods that contain chemical additives, preservatives and dyes.
• Avoid phosphates and nitrates in food. These may create free radicals in the body.
• Organic foods are usually higher in nutrients than commercial varieties and are generally free of herbicide and pesticide residues.
• A whole food has one ingredient: itself. The less processing, refinement and packaging the better.

Eat Fresh Fruit and Vegetables at Every Meal

• Include at least one serving of dark, leafy, green vegetables daily.
• Eat vegetables and fruits that are brightly colored. The pigments that give these plants their beautiful hues have been shown to be potent antioxidants, so be sure to include as many different colors as possible.
• Local or homegrown vegetables have more vitamins because they have not been exposed to light and air for as long as “well-traveled” produce. Light and air may cause oxidation of vitamins.
• Fruit and vegetables to emphasize include: berries, red and orange vegetables especially cooked tomatoes. The cabbage family including broccoli, Brussels sprouts, cabbage, kale, bok choy and cauliflower contain plant nutrients called indoles that are especially important for balancing estrogen metabolism.
• Increase your use of onions and garlic.

• Eat plenty of whole, fresh, organic fruit.
• Reduce consumption of fruit juice, even 100 percent fruit juice, because it is loaded with natural sugar.
• When using a sweetner choose moderate amounts of brown rice syrup, molasses, fruit juice, honey, agave nectar, or real maple syrup instead of refined cane sugar.
• Sugar has been shown to impair immune function and can increase the growth of pathogenic bacteria and yeast.
• When baking, use applesauce, banana, or pureed prunes to add sweetness and moisture, instead of using a lot of sugar and fat.
• Another reason to avoid sugar is that glucose is the preferred nutrient for cancer cells and high blood glucose levels may increase cancer risk.

Switch to “Brown” Foods

• Choose Whole Grains
• Whole grains are associated with decreased risk of colon and breast cancer.
• Avoid “white” bread, pasta, cereal, bagels, and tortillas. Choose the whole grain option whenever possible. On bread, cracker and pasta labels look for the word “whole” or “sprouted” in the description of the first ingredient.
• Eat a variety of grains on a regular basis. Try millet, amaranth, quinoa, spelt, kamut, barley, buckwheat, or brown rice.
• Store whole grain flours in the refrigerator.

Avoid Low-quality Fats and Increase Good-quality Fats

• Select Healthy Oils and Fats
• Eliminate fried foods, hydrogenated fats, shortening, margarine and trans fatty acids.
• Decrease consumption of saturated fats and animal fats.
• Increase foods naturally high in good fats such as: nuts, seeds, avocados, whole grains and fresh, cold-water fish.
• Use high quality, unrefined oil such as extra virgin olive oil.
• Store oils in a cool dark place like the refrigerator to protect them from oxidation.
• Don’t overheat oils. This damages them and makes them less healthy for us.
• Add raw nuts and seeds to your diet. These contain healthy fats, fiber, vitamins and minerals. Eat raw nuts and seeds for snacks and add them to salads and hot cereals.

• Good sources of vegetable protein include beans, nuts, seeds, and whole grains. Beans increase dietary fiber and improve colon health. Adding 2 ounces of beans daily is associated with reduced breast cancer risk.
• Check with your doctor when adding soy to your diet. It is generally thought that traditional forms of soy such as tofu, tempeh and miso are wholesome.
• When eating eggs, dairy or meats, choose organic, free-range, hormone-free and antibiotic-free varieties.
• Choose only wild-caught salmon.

• Fiber improves bowel function and motility. Be sure to increase water consumption with an increase in dietary fiber.
• Adding 20 grams of fiber daily has been shown to lower risk of breast cancer.
• Good sources of fiber include flaxmeal, oatbran, legumes, fruit (especially citrus fruit), vegetables, whole grains and nuts and seeds.
• Try to get 25 to 30 grams of dietary fiber per day.

• Green tea provides antioxidants. Five cups or more per day is associated with a reduction in cancer risk.

• An elimination diet can be used to determine foods that are keeping you out of balance.
• Regularly eating foods to which you are sensitive can lead to many health problems and decrease your immunity.

• Drink at least 64 oz. of clean water each day.
• Be aware of alcohol consumption. Alcohol consumption is associated with an increased risk of certain kinds of cancer.