Cancer Prevention and Diet

Does my diet affect my chances of getting cancer?

Many cancers have unknown causes, but there are changes you can make in your diet to lower your risk. Heavy use of alcohol has been linked to cancers of the mouth, throat, breast, and liver. Cured and smoked meats increase the risk for stomach and esophagus (food pipe) cancers.

For most people not smoking and keeping a healthy weight through diet and physical activity are the most important things you can do to prevent cancer. Overweight and obesity are clearly related to increased risk for cancers such as breast, colon, kidney, and esophagus cancer and most likely an increased risk for prostate, gallbladder, pancreas, and ovarian cancer. Although the link between diet and cancer is complicated and there is still much to be learned, there is strong evidence that the simple dietary guidelines given below will decrease your risk. Many of these guidelines also apply to the prevention of overweight and obesity.

What are the dietary guidelines for prevention of cancer?

• Eat a variety of foods.
• Eat at least 5 cups of fruits and vegetables every day.
• Eat more whole-grain breads, pastas, and cereals.
• Eat more calcium-rich foods such as skim dairy products, leafy greens, and beans.
• Eat less fat. When you eat meat, trim off the fat and skin. Use nonfat or low-fat dairy products. Remember that many desserts are usually high in both fats and calories.
• Eat more fish and white meat from chicken and turkey. Eat less red meat (beef, lamb, pork). Also eat less smoked and processed meat and fish.
• Change how you cook. Grilling, broiling, and frying meat at a high temperature creates chemicals that may increase your cancer risk. The same meat cooked in a stew or steamed, poached, or microwaved is safer.
• Drink alcohol moderately if at all. Your risk of cancers of the mouth, throat, larynx, esophagus, breast, and liver are increased if you have more than 1 drink a day if you are a woman or more than 2 drinks a day if you are a man.
• Ask your healthcare provider about vitamin and mineral supplements, especially vitamin D if you do not drink fortified milk or get much sunlight.
• If you are overweight, talk to your provider about losing weight.

Do any specific foods help prevent cancer?

No foods are guaranteed to protect you from cancer, but fruits and vegetables contain fiber, vitamins, and phytochemicals that have a role in preventing cancer.

Fiber is the plant material in our diet that is not digested. It keeps food moving through our intestines. Fiber comes from whole-grain breads and cereals, beans, nuts, seeds, fruit, and vegetables.

Vitamins C and E act as antioxidants. Antioxidants help prevent or repair damage to cells caused by pollution, sunlight, and normal body processes. Excellent sources of vitamin C are citrus fruits, papayas, strawberries, kiwi, cantaloupe, broccoli, cabbage, cauliflower, Brussels sprouts, and peppers. Vitamin E is found in vegetable oils, seeds, nuts, many fortified breakfast cereals, leafy green vegetables, and tomato products.

Vitamin A and folate help cells develop normally. Vitamin A is present in liver, fortified dairy products, and eggs. Plant sources include carrots, sweet potatoes, cantaloupe and leafy green vegetables. Broccoli, asparagus, leafy green vegetables, beans, and fortified cereals are good sources of folate.

Phytochemicals are natural chemicals that give plants their color, flavor, smell, and texture. Phytochemicals are found only in plants, so it is important to eat a variety of fruits, vegetables, and beans.

Diet and lifestyle changes can help you take control of your health. Make healthy choices about regular physical activity, weight, alcohol, smoking, and the foods you eat. Talk your healthcare provider if you have questions or special concerns about your risk of cancer.