Cancer-Fighting Food: Whole Grains for Better Breakfast Month - NFCR

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Did you know that people who eat breakfast tend to be healthier than people who skip their morning meals?

According to the National Health and Nutrition Examination Survey, people who skip the most important meal of the day are more likely to be overweight or obese than those who eat breakfast. That’s not to say a bowl of Lucky Charms will enhance your health, but a healthy and balanced breakfast can support better health outcomes. 

In recognition of Better Breakfast Month, the National Foundation for Cancer Research urges readers to pack a serving of whole grains into their breakfast every morning through September. 

Whole grains are naturally high in fiber, an essential nutrient that does not break down through digestion. Fiber is important because it:

  • normalizes bowel movements
  • maintains bowel health
  • lowers cholesterol levels 
  • helps control sugar levels 
  • and aids in cancer prevention 

Whole grains are also rich in antioxidants vital for cancer prevention and support hormonal effects that protect healthy cells from cancerous cells. The nutrients in whole grains support overall wellbeing and cancer prevention but are particularly protective against breast and colorectal cancers

Eating this superfood is more accessible than one might think, even for those who are sensitive to gluten or have an allergy. There are many gluten-free whole grains available, including:

  • quinoa
  • buckwheat 
  • corn 
  • brown rice

Experts recommend the average adult eat between 3-7 servings of whole grains every day. One serving is about ½ of a cup of cooked rice, pasta, cereal, or a slice of bread.

You can easily sneak whole grains into family favorite recipes. The next time the family is cooking up a platter of pancakes, reach for the wheat flour instead of the white flour. When Taco Tuesday rolls around, add some brown rice for a tasty and nutrient-packed filling. Or – in celebration of Better Breakfast Month – try the quick, easy, and delicious breakfast quinoa recipe below!

 

Breakfast Quinoa Recipe

Serves: 1 | Time: 5 minutes | Diet: Gluten-free/Vegan Option

Start your day off right with breakfast quinoa – a meal packed with whole grains and nutrients to keep you healthy! Get creative throughout Better Breakfast Month and make it your own by adding the toppings of your choosing.

Ingredients:

  • ½ cup (or more!) of cooked quinoa, warmed
  • ½ to 1 cup milk of choice (coconut milk, almond milk, cow’s milk)
  • 1/3 cup (or more!) of fruit (consider berries, chopped apple or pear, or banana)
  • Sweetener to taste, optional (consider honey, real maple syrup, agave nectar, or raw sugar)
  • Extra add-ins, optional (try toasted or raw nuts, apple sauce, coconut flakes, balsamic vinegar, chopped dark chocolate, or spices like cinnamon or nutmeg)

Method

  • In a bowl, combine warmed quinoa with milk
  • Top with fruit, sweetener, and any add-ins of choice

Yes – it is that easy to start your day right! Save time in the mornings by prepping ingredients for the week and adding warmed quinoa to the bowl to serve.

 

Additional Reads You May Enjoy:

Breakfast, Lunch, and Dinner: How-to Increase Your Intake of Cancer-Fighting Turmeric

Can an Apple a Day Help Keep Cancer Away?

10 Ways Your Diet Can Reduce Your Cancer Risk

 

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