Deciding what to eat for breakfast can be one of the first choices you make of the day. These choices can impact the rest of the day and overall health, including cancer risk.
Many heart-healthy foods may also help reduce cancer risk, Cleveland Clinic oncologist Dr. Sunil Kamat told TODAY.com.
For Kamat, as many TODAY.com experts say, eating healthy means following the principles of the Mediterranean diet, including an emphasis on lean sources of protein, green leafy vegetables, fresh fruits, nuts and olive oil. It also means limiting the amount of processed foods, refined carbohydrates, and red meat they eat.
A healthy breakfast “gets the day off to a great start,” Dr. Elizabeth Komen, an oncologist who treats breast cancer at Memorial Sloan Kettering Cancer Center, told TODAY.com. In addition to helping prevent cancer, making smart food choices may help improve cancer outcomes after diagnosis, notes the American Cancer Society.
But suddenly changing your eating habits can be scary. "Particularly in the context of a cancer diagnosis and concerns about your health, making lifestyle changes can be difficult. So let's start small," Komin said.
This can be done by replacing orange juice in the morning with a glass of water or by walking 10 minutes during the day. Over time, he adds, small changes like these can lead to big wins.
"And if for some reason it's not the breakfast of champions, that doesn't mean lunch, dinner, and everything else is just laundry," says Komin. “You can always find a healthy path to follow. And not being punished for the food.
What do oncologists eat for breakfast?
Oatmeal with fruits, nuts and seeds
For Dr. Jennifer McQuaid, most mornings start with oatmeal. "I tend to prefer steel cuts that have a slightly higher fiber content," says McQuaid, MD, assistant professor of melanoma medical oncology and physician-scientist at the University of Washington's MD Anderson Cancer Center. Texas.
Cut oats have been known to take longer to cook than other types of rolled oats, such as rolled oats, which is why McQuaid prepares its rolled oats in bulk. "Then I like to add flax seeds, flax hearts, pumpkin seeds, or any other nuts and seeds I have on hand," she says. You will also add some dried fruits.
"I try to get lots of good fiber, as well as healthy fats by eating whole grains and good phytonutrients from nuts," she explains.
Rolled oats made from rolled oats are also one of Kamat's favorite breakfast menus. They often add strawberries and almonds, which provide extra flavor as well as healthy, filling fats. “It's not as high in protein as some of the other options), but it seemed to fill me up…until lunchtime,” says Kamat.
Whole grain toast with peanut butter and fruit
"I eat pretty much the same breakfast every day, which is two thin slices of whole-wheat toast with peanut butter," said Elisabeth Platz, a cancer epidemiologist and professor at the Sidney Kimmel Comprehensive Cancer Center. 'Johns Hopkins University, at TODAY.com.
He also added a light layer of butter between the toast and the peanut butter. "My mom always did that and she added something extra," says Platz. Plus, she'll get some of the seasonal fruit her husband buys at the farmer's market, most recently peaches and nectarines.
Platz, who studies risk factors for prostate and colon cancer, is careful to avoid morning spikes in blood sugar because hyperglycemia, or high blood sugar, is associated with prediabetes and future cancer risk.
“Even though my peanut butter is higher in fat, it goes up slower and goes down [blood sugar] slower,” she explains. If she doesn't put peanut butter on her morning toast, she puts it on oatmeal with fresh berries.
High Protein Bars
With a 3.5-year-old child at home and mornings filled with patient appointments without a snack break, Kamat often aims for efficiency in her breakfast choices. He tends to eat protein bars, which "give you a lot of calories quickly," says Kamath.
But he has special requirements for the bar he chooses. "I generally look for foods with at least 12 grams of protein, ideally 20 grams," she says. Plus, the bars tend to be "chalky," he says.
Kamath also tries protein bars with 4-6 grams of fiber and less than 15 grams of sugar. "Some of them (protein bars) also add a lot of B vitamins and vitamin C, etc.," he adds.
Yogurt with seeds and berries
"We've learned a lot over the past few years about the gut microbiome and how it can contribute to increasing the risk and impact of cancer," McQuaid says, which is why he tries to include probiotic foods like yogurt. . diet.
Eat plain, unsweetened yogurt and add a mix of whole grains and dried fruits or fresh berries, especially blackberries and raspberries.
But be sure to eat only naturally fermented yogurts, not yogurts that contain good bacteria. He explained that if these bacteria were present naturally, then there would be a greater diversity of bacteria.
Komin also explains that he likes to eat plain fat-free Greek yogurt with blueberries for breakfast or as a morning snack, "because it's high in protein, low in sugar, and the berries also have antioxidant properties." If you notice your berries going bad, put them in the fridge to make a smoothie with Greek yogurt and protein powder.
Egg omelette and seasonal vegetables
When it comes to preventing cancer, eating plenty of leafy greens and vegetables is a priority. But it can be difficult to fit it into breakfast.
That's why McQuade often includes sautéed vegetables in its omelettes. You would use fiber-rich vegetables like spinach, kale, radishes, or dandelion greens, depending on which ones are good at the farmers market that week. He explains that other ingredients commonly found in omelettes, such as onions and garlic, “are actually good prebiotic foods,” thereby also improving the health of your gut microbiome.
Eggs, especially their yolks, can be a controversial food. "Eggs are a great source of clean protein and healthy fats," says McQuaid. However, be sure to consume it in moderation.
Wrap egg whites with vegetables
However, some experts still avoid eating whole eggs. For example, one of Komen's favorite high-protein breakfasts is egg whites and veggies in a whole-grain dressing. She particularly likes to add spinach, avocados, mushrooms and tomatoes. And use whole grain wraps with added fiber.
Plus, "I have enough protein to start the day," says Komin. "It helps stave off hunger and helps give my body the essentials it needs to repair and recover after exercise."
However, when it comes to whole eggs, Komin says, "I tend to avoid the yolks due to the added cholesterol and excess fat." Egg whites still contain protein, and avocados contain healthy unsaturated fats.
Kamath agrees and says, “Traditional egg yolks are very high in saturated fat. If time permits, Kamath likes to eat an egg white omelette made with vegetables like spinach.
coffee
Even though Kamat is drinking more tea, "from a cancer perspective, coffee seems to have some protective effect," he said. He adds that people who drink decaffeinated coffee could also benefit.
“The cancer data, in general, shows reduced risk with moderate coffee consumption,” McQuaid said. "But to be honest, that's not why I drink, otherwise I couldn't do my job." Platz also regularly drinks coffee, which he says helps his brain function in the morning.
And although Komin prefers to get his caffeine from green tea for its antioxidant properties, "I sometimes drink coffee with almond milk," he says.
What do oncologists avoid for breakfast?
processed meat
"What's great about a traditional American breakfast is that it's often high in red meat and processed meats, like bacon or sausages," says Kamath, who treats colorectal cancer. "I would stay away from those things and focus more on lean protein sources."
Eating less meat in general, especially red and processed meat, is associated with a lower risk of colorectal cancer.
"If someone really likes these things, schedule a day to do them, maybe a weekend," Komin advises. "The idea that you can never have something you really love is scary," he continues, but remember to do it in moderation.
Packaged, sugary or processed foods
"What I strongly recommend to my patients are whole foods," says McQuaid. "You have to be able to recognize everything on your plate and know what ingredients it contains."
Packaged breakfast foods, such as super-soluble cereals and oats, tend to contain added sugars and refined carbohydrates, which experts generally avoid. McQuaid explains that these foods “are also high in emulsifiers and stabilizers,” which can negatively impact the gut microbiome.
Platz also avoids classic carb-heavy breakfast foods, like syrup-filled waffles and waffles, to avoid blood sugar spikes.
Komin says breakfast pastries also fall into this category. "It might look good right now, but after a while you're going to get hungry," he says. "It has no nutritional value and ultimately does you no good."
Take the time to be mindful and careful when choosing foods
While we're paying more attention to what we eat, Kamath and Platz also encourage people to watch portion sizes, keeping in mind that overweight and obesity are risk factors for many many types of cancer.
But instead of focusing on calorie restriction or weight loss, Komen encourages his patients to become aware of why they're eating at the time and how they feel about the food. "It's not just about the number on the scale, it's also about providing your body with the fuel it needs to stay strong and vigorous throughout the day."
Combining this approach with regular physical activity and slowing down to make the right food choices is a recipe for long-term health change, says Komin.
This article first appeared on TODAY.com