Diet to combat cancer

The anti-breast cancer diet is unique in that it has been scientifically proven to combat breast cancer — and will make you lose weight. 

Devised by eminent U.S. dietician Dr Mary Flynn, the anti-breast cancer diet is based on years of research, and is equally effective for healthy women who want to reduce their risk of developing the disease as for those who are recovering from it.

In last week’s Good Health, Dr Flynn explained how certain foods — particularly healthy fats such as olive oil, deep-coloured vegetables and fruit (which are high in carotenoids), and whole grains and some diary and cheese — can help the body fight breast cancer. 

This is because these foods have all been scientifically proven to reduce the risk of breast cancer, says Dr Flynn, who is Chief Research Dietitian at the Miriam Hospital and Assistant Professor of Medicine at the prestigious Brown University in the U.S.

This week, in the second part of our serialisation, we explain your daily nutritional needs and bring you a selection of recipes to inspire you to continue eating healthily — and deliciously. 

These recipes can be used as part of the diet so long as you ensure you don’t exceed your daily calorie total; or you can use them on your ‘off diet’ days on the maintenance programme once you’ve reached a healthy weight. 

Dr Flynn’s anti-breast cancer diet is designed to help you lose weight (weight gain is a risk factor for the disease) and to ensure that you get an even mix of cancer-fighting foods (such as healthy fats, vegetables and wholegrains), in sufficient quantities each day to ensure you gain their benefits. It is calculated so you keep your energy intake under 1,500 calories per day in order to lose weight.

 

Once you have reached your target weight, she suggests you continue the diet, but allow yourself the occasional day or two ‘off diet’, when you can go back to your old dietary habits.

This will help you maintain weight loss and continue enjoying the health benefits of the cancer-busting foods without feeling deprived. 

Puddings are allowed too. Dr Flynn suggests you modify your own dessert recipes to make them healthier by substituting any fat (such as butter or margarine) with extra virgin olive oil, and replacing at least half of the quantity of white flour stipulated with wholemeal flour (which in any case often improves the texture).

THE DIET MADE SIMPLE

STARCH: Six to seven servings per day — ideally wholegrain. (A typical serving would be one slice of bread, one pitta, half a bagel, 1oz/25g breakfast cereal, uncooked rice or pasta, 3oz/150g potatoes, 3 cups air-popped popcorn.) 

VEGETABLES: Unlimited but at least four servings per day (ideally cooked in olive oil). 

FAT: Four to five servings per day, at least 3 from olive oil. (A typical serving would be one tablespoon oil, two tablespoons nuts, sunflower seeds or pine nuts, one tablespoon peanut butter, ¼ avocado, 4oz (100g) stoned olives.) 

FRUIT: Three servings a day. (A typical serving is one apple, 17 grapes, four apricots, ½ banana, 13 cherries, 1½ kiwis, one nectarine, one orange, one peach, two plums, three prunes, two tablespoons raisins.) 

DAIRY: Two servings per day. (A typical serving is one cup/250ml skimmed milk, one large egg, 1 oz/25g hard cheese, 4oz/100g cottage cheese, ½ cup/125ml yogurt.) 

MEAT: Optional, but restricted to just 12 oz of poultry and seafood (roughly two chicken or fish fillets) per week, and six oz of beef, pork, and lamb per month in place of six oz of poultry or seafood.

MEAL PLANNER

A typical day’s food would be:

BREAKFAST (about 400 calories):

• 2 servings of wholegrain starch;
• 1-2 servings of fat (eg nuts);
• 1 serving of deep-coloured fruit.
• Optional: 1-2 servings of dairy and any amount of vegetables

LUNCH (500 to 600 calories):

• 2 servings of wholegrain starch or beans;
• 2 servings of vegetables;
• 1-2 tablespoons extra virgin olive oil;
• 1-2 servings of fruit (preferably deep-coloured).
• Optional: Cheese, egg, nuts, meat/poultry/seafood allowance.

DINNER (500 and 600 calories):

• 3-4 servings of wholegrain starch or beans;
• 2 servings of vegetables;
• 1-2 tbsp extra virgin olive oil;
• 1 serving of fruit.
• Optional: Cheese, some of your meat/poultry or seafood allowance.

DELICIOUS WAYS TO STAY HEALTHY

Who said dieting couldn’t be delicious? Try these nutritionally packed treats — but keep a close eye on your daily calorie total if you want to maintain your weight loss.

Apricot-Almond Muffins (315 calories)

¾ cup dried apricots, chopped (1cm pieces)
1 cup wholewheat flour
1 cup plain white flour
1 cup loosely packed brown sugar
2 teaspoons baking powder
2 teaspoons cinnamon
½ teaspoon salt
½ cup slivered almonds
3 large eggs, beaten
¾ cup (12 tblspns) extra virgin olive oil
2 teaspoons almond extract

Preheat the oven to 190c. Cover apricots in hot water for 10 minutes to plump up. 

Combine dry ingredients and mix thoroughly. Stir in the almonds. Combine the apricots, eggs, olive oil and almond extract in a large bowl and mix well. Make a well in the dry ingredients and pour in the liquid ingredients.

Mix gently and divide among muffin cases. Bake for 25 minutes, until the tops are golden brown. Cool and transfer to a rack.

(You can use dried figs or dates in place of apricots, switch vanilla for almond extract, and vary the nuts)

Breakfast Egg and Vegetable Sandwich (370 calories)

1 tablespoon extra virgin olive oil
½ medium fresh pepper, sliced
½ cup thinly sliced mushrooms
Salt and pepper
1 large egg, hard-boiled and sliced
2 slices whole wheatbread

Saute vegetables in olive oil, add the egg, season and place between slices of bread.