Think Pink, Eat Colorful: A Dietitian’s Guide to Women’s Health

October's focus on breast cancer awareness is also an opportunity to look at the bigger picture of women's health. For women, health can sometimes land somewhere near the bottom of a very long to-do list. Between work, family, and everything in between, it's easy to put ourselves on the back burner. But supporting our health doesn't have to mean a complete lifestyle overhaul. The foods we choose, how often we move and the habits we build day after day can all contribute to better overall health. This October, let's keep it simple with more color, more nourishment, more movement and a little less pressure to be perfect. Here are five dietitian-approved ways to support your health; one bite, and one habit, at a time.

1. Make Your Plate a Rainbow: When it comes to fruits and vegetables, variety really matters. Different colors provide different vitamins, minerals, fiber and plant compounds, so instead of trying to find the one “best” produce pick, aim for a colorful mix throughout the week. The American Cancer Society recommends a variety of vegetables, including dark green, red and orange vegetables as well as whole fruits. Tip: Challenge yourself to eat 3 colors at meals. Add spinach to your eggs, blueberries to oatmeal, peppers to tacos or roasted broccoli to your pasta. Frozen fruits and vegetables absolutely count, and they're a busy woman's best friend. Blueberries are an especially easy way to add color, fiber and naturally occurring antioxidants to everything from breakfast bowls to salads.

2. Let Plants Take Up More Real Estate: You don't have to become a vegetarian to eat more plant foods. Beans, lentils, vegetables, fruits, whole grains, nuts and seeds can all contribute to a nutritious eating pattern. Plant foods also bring something important to the table: fiber.

3. Try swapping rather than restricting. Add black beans to your taco meat, toss chickpeas into a salad, choose oatmeal instead of a refined breakfast pastry or mix whole-grain pasta with your favorite sauce and plenty of vegetables.

4. Make Protein Part of Your Picture: Women's nutrition isn't just about breast health. As we age, maintaining muscle becomes increasingly important for strength, mobility and overall health. Build meals around a quality protein source such as chicken, fish, eggs, Greek yogurt, cottage cheese, tofu, beans, lentils or nuts and seeds. And don't underestimate the supporting players. Foods like high-protein, high-fiber breads can make it easier to build a more balanced meal. Try a slice of Hero Bread with eggs at breakfast, use it for a turkey and veggie sandwich at lunch or turn it into avocado toast for a quick meal.

5. Give Alcohol a Second Thought: What you drink can be just as important as what you eat. Alcohol consumption is associated with an increased risk of breast cancer, so reducing intake can be one practical way to support long-term health. Start small by choosing a few alcohol-free days each week. Enjoy sparkling water with citrus, experiment with a mocktail or simply reach for your favorite non-alcoholic beverage. Small changes can still be meaningful changes.

6. Feed Your Body and Move It: Nutrition gets a lot of attention, but movement belongs in this conversation, too. Regular physical activity is associated with a lower risk of breast cancer, and the American Cancer Society recommends 150–300 minutes of moderate-intensity activity or 75–150 minutes of vigorous activity each week for adults. And no, you don't need to suddenly become a marathon runner. If you're currently inactive, start small. A 10-minute walk is still a walk, and it counts.

Breast Cancer Awareness Month is a great reminder that prevention isn't about perfection; it's about the habits we practice most often. There is no guaranteed way to prevent breast cancer, and many risk factors are outside our control. But maintaining a healthy weight, being physically active, eating a variety of nutrient-rich foods and limiting alcohol are lifestyle choices that can support overall health and may help lower breast cancer risk.

Lentil and Brown Rice Chili Bake

Serves: 6

All You Need:

• 1 c. white onions

• ¾ c. Bob's Red Mill Red Lentils

• ¾ c. Hy-Vee Long Grain Brown Rice

• ⅓ c. yellow bell pepper

• ⅓ c. red bell pepper

• 1 ½ tsp. bottled minced garlic

• 3 c. Swanson Vegetable Broth

• 1 (16-oz.) jar medium salsa

• 1 (15-oz.) can Hy-Vee black beans

• 1 (1-oz.) pkg. Hy-Vee chili seasoning mix

• 1 (8-oz.) pkg. Hy-Vee finely shredded Mexican cheese blend

• Fresh cilantro

All You Do:

1. Preheat oven to 375 degrees. Spray a 3-qt. baking dish with nonstick spray; set aside. 

2. Combine onions, lentils, rice, 1/3 each yellow and red bell peppers, and garlic in prepared baking dish. Stir in broth, salsa, black beans, and chili seasoning; spread evenly. Cover tightly with foil.

3. Bake for 60-75 minutes. Uncover; stir in 1 cup cheese. Spoon mixture into 6 (12-oz.) casseroles. Sprinkle with remaining 1 cup cheese. Bake, uncovered, for 8 to 10 minutes or until cheese is melted. Let stand 5 minutes. Garnish with cilantro and additional bell peppers, if desired. 

Recipe Source: Lentil and Brown Rice Chili Bake | Hy-Vee

The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the support of our sponsors: Hero Bread and the U.S. Highbush Blueberry Council.