Processed Meats

Processed meats such as smoked meats, sausages, hams, bacon and polony are classified as carcinogenic (cancer causing). Avoid eating processed meat products, rather choose fresher cuts of meats, chicken or fish. Such as sliced roast chicken, fresh pork or minced meat burgers.

Unprocessed Red Meats

While unprocessed meats have a lower risk, cooking red meats such as beef, pork, lamb, mutton and goat on a high heat or on the braai increases the amount of dangerous chemicals called N-nitroso compounds. 

If you eat red meat, limit intake to 1-2 times a week and replace it with chicken, fish, eggs, beans, lentils and dairy as much as possible.

Oily Fish

There seems to be a lower rate of breast cancer in individuals who eat a lot of Omega-3 fats, these are found in oily fish such as sardines, pilchards, salmon, trout and tuna.

Dairy Products

Being female, growing older and having reduced estrogen levels are all things which can increase the risk of having weaker bones and osteoporosis. 

Calcium can help to keep bones stronger, the body absorbs calcium best through food sources, of which dairy foods are some of the best. 

Studies have also shown that including dairy foods such as milk, maas, low fat cheese and yogurt has a protective effect for breast cancer.

Fats

It is important for good health to eat fat; include nuts, seeds, avocado, olive oil and oily fish in your diet.

Some studies have suggested that reducing total fat intake may reduce your risk of breast cancer. Saturated, hydrogenated and trans fats are also known to be risky, so they are the ones to cut down!  

Some fats are converted into dangerous chemicals when processed.  Eat fewer fatty cuts of meat, full cream dairy products, pies, pastries, cakes, biscuits, chips and fried foods.

Rather than frying at home, bake or grill foods. 

Save your olive oil for cold dishes or to add flavour at the end of cooking, rather than heating to high temperatures..

Soya

Soya and its role with breast cancer is not yet fully understood. 

While it seems that soya can have a protective effect against breast cancer in some societies, it is also known to have a similar chemical structure to oestrogen. 

It is not yet known how much soya is safe in women with oestrogen-sensitive breast cancer. T

The current advice is to avoid large quantities if you have been diagnosed with an oestrogen sensitive type of cancer.

This information was compiled by Natalie Bowden BSc Dietitian (hons), London 2004. Natalie is also a breast cancer survivor.