Your guide to nutrition for cancer prevention  

Foods create happy memories. We all know food is delicious and fuels our bodies, but did you know it can also help protect against cancer? While no magic food prevents cancer, your diet plays a crucial role in health promotion and disease prevention, including cancer. We’ll explore practical, evidence-based strategies to help you make every bite count.  

Pack your plate with plants  

• Plant-based foods are your best friends when it comes to cancer prevention. They are packed with antioxidants, fiber, and unique compounds that support your body’s ability to stay healthy and fight off precancerous cells.  
• Antioxidants in fruits and vegetables can help safeguard cells from harm. Blueberries, spinach, broccoli, and carrots are among nature’s powerhouse foods rich in antioxidants. 
• Fiber is your gut’s best companion and may help lower the risk of colorectal cancer and other diseases. Foods like whole grains, beans, and oats are rich in fiber.  
• Phytonutrients are plant-based compounds, such as flavonoids in green tea or sulforaphane in broccoli—these work behind the scenes to help reduce inflammation and repair cellular damage.  
• Aim to fill half your plate with vegetables and fruits at every meal. Eat the rainbow!  

Rethink your protein: Choose leaner protein sources  

Limit red meats and avoid processed meats. A juicy steak or bacon is tempting, but research links them to higher colorectal and other cancer risks. Instead, consider:  

• Lean proteins like chicken or turkey  
• Fish rich in omega-3s (salmon, sardines, tuna, trout, etc.)  
• Plant-based alternatives like lentils, chickpeas, or tofu  
• Grilling and frying at high temperatures can create compounds that harm cells. Instead, try steaming, baking, or slow-cooking.  

Pass on the alcohol  

A glass of wine can feel like a treat after a long day. However, the reality is that even moderate alcohol consumption is linked to certain cancers, like breast and liver cancer. If you choose to drink, keep it minimal—or skip it altogether.  

Small changes, big impact  

Small changes lead to big results, so focus on progress, not perfection.   

• Eat the rainbow! Take a look at your plate while you eat. How many colors do you see?  
• Choose one new fruit, vegetable, or grain to try this week.   
• Swap a meal for a vegetarian option and select a plant-based protein instead.   
• Engage in other relaxing activities to unwind after a long day instead of having a daily glass of wine.   
• For a healthier alternative to baked goods for desserts, make fruit-based desserts, such as bark with Greek yogurt, fruit, seeds, and dark chocolate.   

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References

Rock, C. L., Thomson, C. A., Sullivan, K. R., Howe, C. L., Kushi, L. H., Caan, B. J., … & McCullough, M. L. (2020). American Cancer Society guideline for diet and physical activity for cancer prevention. CA: A Cancer Journal for Clinicians, 70(4), 245-271. https://doi.org/10.3322/caac.21591  

Clinton, S. K., Giovannucci, E. L., & Hursting, S. D. (2020). The World Cancer Research Fund/American Institute for Cancer Research Third Expert Report on Diet, Nutrition, Physical Activity, and Cancer: Impact and Future Directions. The Journal of nutrition, 150(4), 663–671. https://doi.org/10.1093/jn/nxz268