There’s no debate about it: Nutritional advice is everywhere, and unfortunately, much of it is conflicting or has little basis in scientific study.
Confusing or not, it doesn’t change the fact that diet is an important part of maintaining your health and wellness.
There’s a substantial amount of research pointing to diet as a useful tool for reducing your cancer risk. This is why registered dietitian nutritionists (RDNs) are considered an important part of the University of Maryland Cancer Network’s multidisciplinary approach to cancer care and prevention.
Based on collaborative research by The World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR), the UM Cancer Network’s RDNs make general dietary recommendations for reducing cancer risk.
In this article, some of our nutrition experts provide tips for eating a healthful diet that’s optimized for cancer prevention.
Watch Your Plant-to-Meat Ratio
Eating a largely plant-based diet isn’t just important for preventing cancer, but also for living a healthy lifestyle in general. According to AICR, plant foods should ideally make up two-thirds or more of your plate. Animal-based proteins should make up only one-third of your plate or less.
Focus on eating a diet that’s rich in whole grains, fruits, vegetables, and beans. Fruits and non-starchy vegetables contain powerful nutrients that can fight carcinogens in the body.
They provide a healthy serving of dietary fiber, which aids digestion and reduces your risk of developing colorectal cancer. Fiber also makes you feel fuller longer, which can help you maintain a healthy weight. Aim for at least five servings of fruits and non-starchy vegetables a day, and at least 30 grams of dietary fiber.
Limit Red Meat Consumption
The kinds of meats you choose to eat matters. Regularly consuming red meats, such as beef and pork, has been linked to an increased risk of developing colorectal cancer. Limiting your intake of red meat by consuming no more than three portions, or 12 to 18 ounces, per week is recommended.
Shop for Unprocessed Foods
When it comes to preventing cancer through diet, the less processed the food, the better.
Avoid processed meats like ham, salami, and bacon when possible. They contain natural compounds that can be carcinogenic and have been shown to increase your risk of developing stomach and colorectal cancer.
Meats cooked at high temperatures can also be damaging to the body, as the cooking process can potentially produce carcinogens.
Aim to consume whole grains when possible. Because they are less processed than refined grains, they are richer in nutrients like protein, vitamins, minerals, fiber, and phytochemicals. All of these components can help fight carcinogens in the body.
It’s also important to limit your sugar intake, particularly in sweetened beverages like soda, sports drinks, and juices. It’s easy to over-consume these beverages, which can contribute to weight gain.
Avoid Alcohol
Limiting or eliminating your alcohol intake won’t just reduce your risk of cancer, but also decrease your likelihood of developing many other diseases. Alcohol has many negative effects on the body that can increase your cancer risk, including:
- Altering the creation and repair of cells
- Increasing the number of carcinogens that enter cells
- Enhancing inflammation
These effects are especially harmful when combined with smoking and tobacco use.
If you must drink, keep your consumption at a minimum. Men should have a maximum of two drinks per day, while women should limit their intake to one per day.
Be Wary of Supplements
It may be tempting to enhance your diet with supplements, but our experts warn against this practice. It’s important to meet your recommended dietary allowance through your day-to-day diet. Clinical trials haven’t shown any positive effects from dietary supplements. In fact, some have found that they may actually have a negative effect on the body.
Get a Side of Exercise
Regular exercise and avoiding sedentary behaviors is an important part of cancer prevention. WCTF and AICR recommend getting at least 150 minutes of moderate exercise, or, if you exercise vigorously, 75 minutes per week. There are many easy ways to fit exercise into your life.
Exercise helps moderate the body in ways that prevent cancer, including:
- Strengthening the immune system
- Regulating hormones
- Aiding digestion
- Lowering insulin resistance
- Reducing inflammation
Physical activity will also help keep you at a healthy body weight.
Maintain a Healthy Weight
One of the best ways to protect yourself against cancer risk is by maintaining a healthy weight. Being overweight changes the body in ways that increase your risk for cancer, such as:
- Altering delicate hormone balances
- Changing metabolism
- Creating chronic inflammation
Following these diet and exercise recommendations should help keep your weight within a healthy range.
More to Read
- How to Eat Affordably – and Love It!
- Anti-Inflammatory Diet Helps Prevent or Reverse Metabolic Syndrome
- Cooking with Spices for Flavor and Health
- How to Eat a Plant-Based Diet
Medically reviewed by Brooke Sawicki, RD, LDN.
