Eating For Good Health- Big Y® World Class Market®

Registered Dietitian Carrie Taylor, RD, LDN and Nutritionist Andrea Samson, BS

Almost half of breast cancer deaths can be prevented by early detection and improving lifestyle behaviors. Since you don’t have control over certain risk factors, make the most of those you can control by eating a balanced meal plan
rich in colorful fruits and vegetables, whole grains, nuts and seeds. This nutrient mixture provides a plethora of powerful antioxidants, which may reduce risk for certain cancers.

Antioxidants include a handful of vitamins, minerals and carotenoids (plant pigments) that slow, prevent and repair damage to your body’s cells. For greatest cancer-fighting impact, focus on key antioxidant players - carotenoids and vitamins C and E.

Carotenoids give fruits and vegetables their vibrant red, orange and deep yellow colors and include numerous compounds such as lutein, lycopene and beta-carotene. Sweet potatoes, carrots and tomatoes are rich in carotenoids. Include spinach, broccoli and kale, too- their carotenoids are hidden behind dark green chlorophyll.

Vitamin C, or ascorbic acid, is a water-soluble vitamin that appears to assist in cancer prevention. Because it’s water soluble, vitamin C helps flush out and remove damaging particles from fluids found in and around body cells.
Oranges, red peppers and guava are excellent sources of vitamin C.

Vitamin E may help protect the body from cell damage, though further studies are needed. Vitamin E is also thought to work in conjunction with vitamin C in cancer prevention. Look for vitamin E in whole grain products, wheat germ, vegetable oils, nuts, seeds and peanut butter.

Choose a Rainbow of Colors
The colors in vegetables and fruits
are determined by the phytochemicals and antioxidants they contain. Each color provides different phytochemicals and antioxidants. When shopping for produce, choose a vegetable and fruit that falls within each color of the rainbow to benefit from what they have to offer!

Check out the Living Well Eating Smart section at bigy.com.
You’ll find helpful nutrition information, Webisodes, our blog, recipes, tips and much more!

Have a question? Ask Big Y’s Wellness Team:
Visit BigY.com’s Living Well Eating Smart Webpage
and post a question.
Send e-mails to
askcarrie@bigy.com
Write to Ask Carrie
2145 Roosevelt Ave., PO Box 7840
Springfield, MA 01102

Big Y’s Registered Dietitian, Carrie Taylor, RD, LDN, and Nutritionist, Andrea Samson