1. Breakfast bowl
The best way to ensure you’re getting the most important nutrients at breakfast is to build your bowl.
Patel says to “start with a 100 percent whole grain as your breakfast base. Oatmeal, quinoa, whole-grain bread, and cereals are all great choices.” Whole grains are shown to “decrease the risk of colorectal cancer.”
Next, decide which veggies or fruits to add on top. “Think berries, melon, avocado, and tomatoes. Vegetables and fruits also contain high amounts of dietary fiber along with phytochemicals, which naturally occur in plants and can help protect our cells from oxidative damage,” she says.
Lastly, include protein to keep you full for long. Patel says, “Nuts, seeds, eggs, yogurt, and tofu are all delicious options.”
2. Whole-grain toast
Skip the white bread with butter and jam and opt for Patel’s whole-grain toast recipe.
“Start with a base of 100 percent whole-grain toast. Then decide on which vegetables or fruits you want to include, and last, choose a healthy protein, including any type of all-natural nut butter, hummus, or eggs. After deciding on your three main components, you can have some fun putting it all together,” she notes.
3. Berry and spinach smoothie
Start your day with a berry and spinach smoothie by blending together a handful of fresh or frozen berries (like blueberries, strawberries, or raspberries), a handful of spinach, half a banana, a tablespoon of ground flaxseeds, and unsweetened almond milk.
Berries are rich in antioxidants and vitamins, which protect cells from damage, while spinach provides fiber, folate, and lutein for additional anti-cancer benefits.
4. Overnight oats with chia seeds and walnuts
Another great option is overnight oats with chia seeds and walnuts. Combine 1/2 cup of rolled oats, 1 tablespoon of chia seeds, 1 cup of unsweetened plant-based milk, and a handful of chopped walnuts in a jar. Let it sit overnight in the refrigerator and top it with fresh fruit like sliced kiwis or apples in the morning. Oats are high in soluble fiber, which helps maintain gut health, while chia seeds and walnuts provide healthy fats and antioxidants to combat inflammation and cancer risk.
5. Avocado toast with tomato and pumpkin seeds
Lastly, you can try an avocado toast with tomato and pumpkin seeds. Spread half a ripe avocado on whole-grain toast, then top it with slices of fresh tomato, a sprinkle of pumpkin seeds, and a drizzle of olive oil. Whole grains reduce the risk of colorectal cancer, while avocado provides healthy fats and vitamin E, and pumpkin seeds are a great source of zinc and antioxidants. Adding tomatoes contributes lycopene, a powerful compound that has been linked to reduced risk of prostate and breast cancers.