Nutrition
Breast cancer with diet: lifestyle modification
Fruits and vegetables can help maintain a balance diet
Last week we discussed how we can protect our health against breast cancer with vegetables.
This week, we will be looking at certain diets and lifestyles that increase our risk of breast cancer, and how we can modify them.
Breast cancer rates correlate with the amount of fat, alcohol, red and processed meat and caffeine in the diet.
These foods increase the production of estrogen and other steroids, which are major culprits in increasing the risk of breast cancer.
People with higher intake of the aforementioned foods have a higher risk of developing breast cancer.
Also, sedentary lifestyle, obesity and cigarette smoking all contribute greatly to breast cancer formation by increasing oestrogen production.
Way forward
Red meats such as beef and goat meat should be consumed in moderation or replaced with white meats such as chicken and turkey.
Plant-based oils such as coconut oil and sunflower oil can be used instead of animal-based fats such as butter and cheese.
Alcohol should be taken in moderation.
Weight control and physical activity are important factors in reducing the risk of developing breast cancer.
Cessation of cigarette smoking will go a long way in reducing the risk of breast cancer.
This is our last episode for the breast cancer month. You can protect your health against breast cancer through your diet and modification of your lifestyle.
As we dive into a new chapter next month, always remember; your diet your health, your health your wealth.
The writer is a Nutritionist and CEO of Holistic Health Consult
“Your diet your health, your health your wealth”
e-mail:
info@holistichealthconsult.org
By Asare Korkor Bernice
Nutrition
Palm nut soup
Palm nut soup is a Ghanaian dish that can be served with so many foods. It has a rich base of palm nuts combined with tomatoes and various vegetables that makes it very nutritious.
Preparation
Ingredients
– 1 kilogramme of palm nut
– Half kilogramme of beef
-One kilogramme of goat meat
-Three large salmon
-One full tuna
– A handful of turkey berries
-Two large onions
-4 large tomatoes
-3 large garden eggs
– One tin of mackerel
-Ten large peppers
– One large ginger
-2 cloves of garlic
– Four fingers of okro
– Salt to taste
Instructions
-Wash, cook palm nut, turkey berries, and pepper and add salt to it.
-Grind palm nut, turkey berries and pepper with mortar and pestle or mini food processor.
-Wash goat meat, beef, Tuna, salt and put on fire.
– Blend onion, garlic, ginger and tomatoes and pour on the goat meat.
– Add smoked tuna and salmon and okro to the soup.
-Use a spoon or ladle to skim off the surface oil.
-Garnish the soup with the okro or garden eggs as desired.
-Serve with fufu, banku or Omo tuo.
Nutrition
Cucumber and apple smoothie
Ingredients
-Two medium sized cucumber
-Three apples
-Four tablespoonful of honey
-Crushed ice
-Two cups of yoghurt
-One tablespoonful of blended ginger
– One tablespoonful of celery and mint
Preparation
-Wash and slice cucumber, apple into smaller sizes
-Blend until it is smooth
-Add honey and a little water to it
-Add crushed ice and yoghurt
-Blend it till you achieve your desired texture
– Then serve
