Nutrition for 乳腺癌 Prevention
Changing your relationship to food and eating involves a major shift in thinking, feeling and doing. The goal of this shift is to create a 生活方式的改变, not to temporarily lose weight on a diet.
选择, making and eating food with an "Abundance Model" includes the pleasures of delicious choices, 很多口味, 充足的部分, 不受限制, not counting calories and eating when hungry.
This is in contrast to the more common "剥夺模型" where rules of "do not" and "should not" leave us feeling bad or guilty with unmet hunger and cravings. Cycles of stress and 抑郁症-related eating are common with this model. A shift from "I can't eat without feeling bad and guilty" to "I enjoy an abundance of healthy, delicious food" often results in a better-nourished and healthier self.
建议 |
例子 |
1. Lower dietary fat to between 10% to 20% of calories |
低脂或脱脂食品 |
2. Eat more plant-based protein and eat less animal-based protein |
更多的豆类和大豆 |
3. Minimum daily servings of:
|
全谷物
|
4. Drink 8 to 10 eight ounce glasses of water a day |
携带一个水瓶 |
5. Limit caffeine to no more than 1 to 2 cups a day |
草药茶 |
6. Drink alcohol in moderation |
No more than 3 servings per week |
7. Limit nitrates and cured foods |
热狗 |
8. 减少食品添加剂 |
人工香料 |
请注意: Please discuss with us the personal goals for changes in behavior you want to make. Some changes are better made gradually and with support (for example, 戒烟, lowering alcohol or caffeine intake).
Basic Facts About Breast Health:
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.