1. Reduce your intake of saturated fat, especially from meat:
• Eat no more than 3 ounces (80 grams) of meat each day.
• For protein, choose lean poultry, fish, beans and soy foods most often.
• When you do eat meat, avoid cooking it well-done.
• To help you eat an overall low-fat diet, choose 1% or skim milk, yogurt with 1% milkfat (MF) or less and cheese with 15% MF content or less.
2. To get more omega-3 polyunsaturated fat, eat fish three times a week.
3. Eat one soy food each day to boost your intake of soy protein and isoflavones. Encourage your daughters to incorporate these foods into their diet, since researchers believe that it is a lifetime intake that offers protection from breast cancer.
4. To get plant estrogens called lignans, add 1 or 2 tablespoons of ground flaxseed to your foods and recipes.
5. Eat at least five to ten servings of fruits and vegetables every single day.
• Make sure five of these servings are foods brimming with carotenoid compounds.
• To boost your intake of vitamin C, get one or two foods packed with this vitamin.
6. Gradually increase your dietary fiber intake to 25 grams each day. To help lower blood levels of your body’s own estrogen, focus on foods rich in wheat bran, such as whole-grain breads, 100 percent bran cereals and whole-wheat pasta.
7. Include one probiotic food, such as yogurt or kefir, in your diet each day to get more friendly bacteria in your intestinal tract. If you don’t eat these foods, consider taking a probiotic supplement once a day with a meal.
8. Drink more green and black tea to get a source of catechins, natural antioxidant compounds found in tea leaves.
9. Avoid alcoholic beverages. If you do drink, consume no more than one drink each day.
10. Manage your weight before and after menopause.
11. Get more B vitamins into your diet every day, especially folate and vitamin B12. If you drink alcoholic beverages, be sure to boost your intake of folate. To ensure you are meeting your needs, take a multivitamin and mineral supplement every day.