Good nutrition plus exercise can reduce one’s risk of new and recurrent cancers, promote survival, and help individuals stay at a healthy body weight.
Cancer Risk Reduction Diet
Evidence shows that a plant-forward, high-fiber diet that is moderate to low in red meat, processed meat, alcohol, and highly processed foods promotes health, and reduces cancer risk. Aim for minimum of 25 grams of fiber daily from vegetables, fruits, whole grains, and beans as tolerated.
Eat More:
- Vegetables: Aim for 4-5 cups daily.
- Focus on whole vegetables. Cooked, raw, frozen, or low-sodium canned options are all good choices.
- Eat a rainbow of colors.
- Examples include dark leafy greens (spinach, kale, arugula, etc.), broccoli, squash, zucchini, carrots, tomatoes, beets, peppers, mushrooms, onions, celery, cauliflower, cucumbers, white & sweet potatoes, green peas, cabbage, and more.
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- Fruits: Aim for 2-3 cups daily.
- Focus on whole fruits rather than dried fruits or fruit juices.
- Eat a rainbow of color.
- Examples include berries, purple grapes, cherries, kiwi, citrus, apples, figs, watermelon, and apricots.
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- Whole Grains:
- Examples include brown rice, oatmeal, quinoa, barley, corn tortillas, whole grain breads and pastas.
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- Plant Proteins:
- Legumes: Kidney beans, pinto beans, white beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas, lentils, edamame, tofu, and tempeh.
- Nuts and seeds: Almonds, pistachios, walnuts, pecans, nut butters, pumpkin/sunflower/chia/flax seeds and more.
- Plant-based dairy: soy milk, pea milk.
- Plant-based meat alternatives: seitan (wheat protein).
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- Herbs and Spices: Use dried or fresh herbs and spices every day for added cancer-fighting power.
- Examples include cinnamon, ginger, turmeric, black pepper, basil, thyme, garlic, and chili powder.
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- Omega-3 Healthy Fats:
- Examples include salmon, arctic char, chunk light tuna, mackerel, herring, anchovies, sardines, hemp seeds, walnuts, flaxseeds, and chia seeds.
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Eat Less:
- Red meat: Example include beef, pork, lamb, etc. Limit to 18 oz cooked per week, or less!
- Processed Meat: Includes salt-cured, smoked, and nitrate-cured foods such as bacon, sausage, pepperoni, lunch meats, salami, prosciutto, smoked meats, hot dogs, bratwursts.
- Saturated Fats and Trans Fats: Examples include butter, some margarines, high-fat dairy, animal fats, shortening, hydrogenated oils.
- Fast Foods: Eat fewer fried foods, barbecued meats and proteins. Barbecued vegetables, fruits and starches are okay.
- Processed Foods: Eat less processed foods that are higher in salt and contain added sugars.
- Sugar-Sweetened Beverages. This includes sodas, energy drinks, and other sugar-sweetened beverages.
- Alcohol: For cancer prevention, it is best not to drink alcohol. Drink as little as possible and try to limit alcohol intake to special occasions.
Adapted from: American Institute of Cancer Research, National Cancer Institute,
