Making Healthy Food Choices

You can lower your cancer risk (your chances of getting cancer) by eating a variety of plant-based foods like green leafy vegetables, whole fruits, whole grains, and legumes.

No single food will prevent cancer, but a combination of many healthy foods can lower your odds of getting cancer.

Healthy, plant-based foods help prevent cancer in these ways:

  • They have compounds such as omega-3 fatty acids, antioxidants, vitamins, and minerals that repair cells and help fight cancer before it starts.
  • They support the immune system and fight infection.
  • They provide energy and keep waste moving out of the body.
  • They decrease inflammation, which can lead to cancer.

They help us maintain a healthy weight. Excess fat in the body can produce hormones that may trigger the start of tumor growth.

Recommendations

Follow these recommendations to increase the cancer-fighting effects of food:

  • Fill half your plate with fruits and vegetables.
  • Choose whole grains at least half of the time.
  • Enjoy fish twice per week.
  • Choose low-fat or non-fat dairy products.
  • Choose skinless poultry.
  • Limit red and processed meat.