1. Smoothie For Breakfast
Mayfield starts the day with a “super nutritious” smoothie made of oatmeal, banana, blueberries and spinach. “Spinach is loaded with protective compounds called polyphenols,” says registered nutritionist Jo Lewin. “Studies suggest, that along-with its vitamin content these compounds may promote cancer-protective properties. Animal studies suggest including spinach in the diet may protect against colon cancer.”
2. Healthy Lunch
Scrambled tofu cooked in coconut oil with onions and tomato is one of Mayfield’s favorite go-to lunches. “Besides being high in protein and containing all of the essential amino acids your body needs, [tofu] also contains good fats, carbohydrates and fiber plus a wide range of essential minerals,” says dietician Cathy Richards. “Some of the minerals contained in tofu include manganese, calcium, selenium, phosphorus, copper, magnesium, iron and zinc.”
3. Vegetables and Protein
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Mayfield enjoys plant-based meatballs and vegetables such as brussels sprouts. “There is promising research that indicates a link between cruciferous vegetable consumption and cancer prevention,” says Melissa Rifkin, RD. “According to the American Institute for Cancer Research, compounds in cruciferous veggies like Brussels sprouts have the potential to stave off cancer cells by bolstering antioxidant and DNA defenses and promoting healthy cell signaling.”
4. Kombucha
Mayfield enjoys a glass of kombucha after a meal. “There is limited data on kombucha tea,” says Katherine Zeratsky, RD, LD. “A small amount of research suggests that kombucha tea may give benefits similar to probiotic supplements. For example, some research suggests kombucha tea may support a healthy immune system and prevent constipation.”
5. Almond-Based Snacks
Almonds are one of Mayfield’s favorite snacks. “Almonds are a nutritious fat source and excellent additions to your diet,” says Brad Dieter, PhD. “They pack a pretty heavy micronutrient punch compared to other, more processed fat sources, and may help lower blood pressure and improve cholesterol. They can also be an excellent source of fiber in the diet.”
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