You’ve probably heard the phrase “breakfast is the most important meal of the day.” While there’s been some debate over the years regarding the validity of this statement, there’s no denying that your morning meal is crucial to your overall health. Not only does a nourishing breakfast keep you feeling energized and satisfied throughout the day, but over time, it can also play a key role in disease prevention.
“Breakfast is one of the simplest and most powerful places to start,” says Oncology Dietitian Alison Tierney, MS, RD, CSO. “Research shows that plant-predominant, whole-food choices can lower the risk of several cancers while supporting energy, digestion, and overall healing.” Below, we’re diving into a few evidence-backed foods she recommends to reduce your risk of cancer, from soy and whole grains to berries and veggies.
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1. Whole Soy Foods
Tofu is more than just a high-protein hack for meatless Mondays. According to Tierney, soy products like this "may reduce breast and prostate cancer risk." While some people have shied away from soy for their hormone health, she assures us: "Isoflavones in soy help regulate hormones—not disrupt them."
She suggests a veggie-packed tofu scramble for breakfast. "Batch cook it on the weekend for quick, high-protein breakfasts during the week." Yum!
2. Whole Grains
Oatmeal? Yes please! Quinoa porridge? Sign us up! Not only do these whole grains make delicious and versatile breakfast options, but according to Tierney, they "help remove carcinogens from the gut and support healthy digestion."
Her pro tip? "Cook quinoa and oats together for a fiber- and protein-rich breakfast bowl, or use cooked quinoa for easy overnight oats." We're definitely trying that out.
3. Berries
There's a lot to love about berries. They're equally delicious and healthy, packed with incredible benefits for your whole body. As it turns out, they could even play a role in cancer prevention. Tierney describes them as "antioxidant powerhouses that fight cell damage and strengthen immune defenses."
She recommends enjoy fresh berries in season and keeping frozen berries stocked in the freezer for "affordable, year-round options." Perfect!
4. Cruciferous Vegetables
Don't forget your veggies! "Kale, broccoli sprouts, and other crucifers support natural detoxification and are rich in sulforaphane, a compound with cancer-fighting properties," Tierney tells us.
Not sure how to incorporate these vegetables into your breakfast routine? Break out the blender. "Blend kale or broccoli sprouts into your morning smoothie for an easy boost," she says. Talk about a health hack!
5. Ground Flaxseed
Fat might have a bad reputation in the dieting world, but the truth is that healthy fats are integral to a balanced diet—and flaxseed is a great way to get it. Tierney notes that these seeds are "packed with hormone-balancing lignans and healthy fats that protect cells."
To incorporate this small but mighty ingredient into your breakfast, "sprinkle flaxseed on cereal, blend it into smoothies, or add to avocado toast and tofu scrambles," she says. So simple!
