Eating your way to better breast health

Foodie physician recommends sticking to mostly plant-based diet


BROWARD COUNTY, Fla. – While no specific ingredient can prevent breast cancer, doctors say there are foods that can boost your immune system, fight inflammation and lower your risk of getting breast cancer.   

Broward County emergency room Dr. Sonali Ruder, who calls herself the "foodie physician," is also a chef and cookbook author.

"Most of the research points to a mostly plant-based diet," she said. "You want to consume a diet with lots of fruits and vegetables, whole grains, nuts, seeds, legumes and limit the amount of processed food."

Ruder said turmeric is a popular ingredient that adds flavor and protection against cancer.

"So we've got chicken, pumpkin seeds, blueberries, corn, crumbled Mexican cheese and avocados -- another nutritional powerhouse," Ruder said as she prepared a salad.

Sue Craig, 54, who was diagnosed with breast cancer a year ago, decided to change her diet after her diagnosis.

The retired teacher underwent a bilateral mastectomy, followed by chemotherapy and radiation.

"I'm really strong and I have a really strong network of family and friends, so this is not getting the best of me," Craig said. "I was going to do whatever I needed to do."

Craig turned to the foodie physician for help.

A peaches and cream oatmeal bake that Ruder created is a quick way to get nutrients and fiber.

"Fiber also binds to estrogen, so it helps eliminate estrogen from the body," Ruder said. "So it's believed it can reduce hormone-related cancers like breast cancer."

The best part is that all of the healthy food Ruder prepares is also delicious.

Below are links to some of Ruder's recipes:

Peaches and cream baked oatmeal

Southwest blueberry Cobb salad

Quinoa with roasted vegetables

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