The link to body weight is stronger for some cancers than for others. For example, excess body weight is thought to be a factor in more than half of all endometrial cancers, whereas it is linked to a smaller portion of other cancers. Clearly, excess body weight is a major risk factor for many cancers.

However, the full impact of the current obesity epidemic on the cancer burden, including the long-term effect of obesity that begins as early as in childhood, is not well understood.

Being active may also help to prevent weight gain and obesity, which may in turn reduce the risk of developing cancers that have been linked to excess body weight. A physically active lifestyle may also lower a person's risk of other health problems such as heart disease, high blood pressure, diabetes, and osteoporosis bone thinning.

Jogging or running, fast bicycling, circuit weight training, aerobic dance, martial arts, jumping rope, swimming. Soccer, basketball, field or ice hockey, lacrosse, singles tennis, racquetball, cross-country skiing. Adults should get minutes per week of moderate intensity activity or minutes per week of vigorous intensity activity, or an equal combination.

Getting to or exceeding the upper limit of minutes is ideal. When combining different types of activity, 1 minute of vigorous activity can take the place of 2 minutes of moderate activity. For example, minutes of moderate activity, 75 minutes of vigorous activity, and a combination of minutes of moderate activity plus 25 minutes of vigorous activity all count as the same amount.

This level of activity has been shown to have clear health benefits, including lowering the risk of dying at an early age and lowering the chance of getting or dying from certain types of cancer.

Higher amounts of physical activity may be even better for lowering cancer risk. For people who are not active or just starting a physical activity program, activity levels below the recommended levels can still help your health, especially your heart.

The amount and intensity of activity can then be increased slowly over time. But men older than 40 years, women older than 50 years, and people with chronic illnesses or risk factors for heart disease should check with their doctors before starting a vigorous activity program.

Children and teens should be encouraged to be active at moderate to vigorous intensities for at least an hour a day, every day. This should include muscle-strengthening activities at least 3 days a week. Activities should be age appropriate, enjoyable, and varied, including sports and fitness activities in school, at home, and in the community.

To help reach activity goals, daily physical education programs and activity breaks should be provided for children at school, and "screen time" TV viewing, playing video games, or time spent on the phone or computer should be limited at home.

There is growing evidence that the amount of time spent sitting is important, regardless of your activity level. Sitting time raises the risks of obesity, type 2 diabetes, heart disease, and some types of cancer, as well as of dying at a younger age.

Lifestyle changes and advances in technology have led to people being less active and spending more time sitting each day. This is true both in the workplace and at home, due to increased TV, computer, and other screen time. Limiting the amount of time spent sitting, as suggested in the table below, may help maintain a healthy body weight and reduce the risk of certain cancers.

In recent years, the effects of dietary patterns on the risk of cancer and other diseases have taken on more importance, as opposed to the effects of individual nutrients. Studies have provided consistent and compelling evidence that such healthy dietary patterns are linked with a lower risk of cancer, certain other diseases, and dying at a younger age.

Several components of healthy dietary patterns are also independently linked with cancer risk. Vegetables including beans and fruits are complex foods, containing vitamins, minerals, fiber, and other substances that may help prevent cancer.

Research is being done on the potential cancer-preventing properties of certain vegetables and fruits or groups of these , including dark green and orange vegetables, cruciferous vegetables such as cabbage, broccoli, cauliflower, and Brussels sprouts , soy products, legumes, allium vegetables onions and garlic , and tomato products.

Vegetables and fruits may also lower cancer risk by their effects on calorie intake and body weight. Many vegetables and fruits are low in calories and high in fiber, as well as having a high water content.

This may help lower overall calorie intake, and thus help with weight loss and keeping unwanted weight off. Eating plenty of vegetables and fruits has also been linked with a lower risk of other chronic diseases, especially heart disease.

Legumes including kidney beans, pinto beans, black beans, white beans, garbanzo beans chickpeas , lima beans, lentils, and soy foods and soybeans are rich in protein, fiber, iron, zinc, potassium and folate.

They have a nutrient profile similar to that of vegetables and other good sources of protein, and are excellent sources of both. Whole grains include all of the parts of the original kernel, and therefore have more fiber and nutrients than refined or processed grains.

Research has shown that whole grains probably lower colorectal cancer risk. In addition, whole grains and foods high in dietary fiber seem to be linked with a lower risk of weight gain and being overweight or obese, which can also contribute to cancer risk.

The US Dietary Guidelines recommends getting at least half of your grains as whole grains. The ACS guideline recommendation to choose whole grains is consistent with these guidelines. Dietary fiber, found in plant foods such as legumes, whole grains, fruits and vegetables, and nuts and seeds, is probably linked with a lower risk of colorectal cancer, as well as a lower risk of weight gain and being overweight or obese.

Fiber can also affect bacteria in the gut, which might also play a role in some cancers. Studies of fiber supplements , including psyllium fiber and wheat bran fiber, have not found that they reduce the risk of polyps in the colon.

Thus, the ACS recommendation is to get most of your dietary fiber from whole plant foods, such as vegetables, fruits, whole grains, nuts and seeds. Red meat refers to unprocessed meat from mammals, such as beef, veal, pork, lamb, mutton, horse, or goat meat, as well as minced or frozen meat.

Processed meat has been transformed through curing, smoking, salting, fermentation or other processes to improve preservation or enhance flavor. Examples include bacon, sausage, ham, bologna, hot dogs, and deli meats.

Most processed meats contain pork or beef, but they may also contain other red meats, poultry, or meat byproducts.

Evidence that red and processed meats increase cancer risk has existed for decades, and many health organizations recommend limiting or avoiding these foods. It is not known if there is a safe level of consumption for either red or processed meats.

They are linked with a higher risk of weight gain and being overweight or obese, which increase the risk of many types of cancer. Energy-dense and highly processed foods are also often higher in refined grains, saturated fat, and sodium.

The health impact of highly processed foods is an area of increasing public concern. Some types of processing—such as peeling, cutting, and freezing fresh vegetables and fruit for later consumption—have important health benefits that increase the safety, convenience and taste of foods.

But there is a spectrum of food processing, from less processed foods such as whole grain flour and pasta, to highly processed foods that include industrially produced grain-based desserts, ready-to-eat or ready-to-heat foods, snack foods, sugar-sweetened beverages, candy, and other foods that often do not resemble their original plant or animal sources.

Some research has linked diets high in calcium and dairy products to a lower risk of colorectal cancer, and possibly breast cancer as well. However, some studies have also suggested that calcium and dairy products might increase prostate cancer risk.

Because the intake of dairy foods may lower the risk of some cancers and possibly increase the risk of others, the ACS does not make specific recommendations on dairy food consumption for cancer prevention. Vitamin D , which is made by the body when the skin is exposed to ultraviolet UV rays, is known to help maintain bone health.

Dietary sources include a few foods in which it is found naturally such as fatty fish and some mushrooms , as well as foods fortified with vitamin D such as milk and some orange juices and cereals and supplements.

Some studies have suggested a potential role of vitamin D in lowering cancer risk, especially colorectal cancer. However, large studies have not found that vitamin D supplements lower the risk of colorectal polyps pre-cancerous growths or cancer.

Most Americans do not get enough vitamin D in their diets, and many have low vitamin D levels in their blood. While the role of vitamin D in lowering cancer risk is still an active area of research and debate, avoiding low vitamin D levels is recommended.

People at higher risk of having low vitamin D levels include those with darker skin, those living in Northern latitudes, and those who stay indoors and who do not consume sources of vitamin D.

Leafy green vegetables like spinach and lettuce are good sources of the antioxidants beta-carotene and lutein. According to the American Institute for Cancer Research , some lab studies have found that chemicals in these cancer-fighting foods may limit the growth of some kinds of cancer cells. The skin of red grapes is a particularly rich source of an antioxidant called resveratrol.

Grape juice and red wine also contain this antioxidant. Research suggests that resveratrol may be useful in keeping cancer from beginning or spreading. Lab studies have found that it limits the growth of many kinds of cancer cells. Certain fruits and vegetables and other plant foods get plenty of recognition for being good sources of antioxidants, but beans often are unfairly left out of the picture.

Some beans, particularly pinto and red kidney beans, are outstanding sources of antioxidants and should be included in your anti-cancer diet. Beans also contain fiber , which may also help reduce your risk of cancer, according to the American Cancer Society. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

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Consider these anti-cancer diet guidelines: Eat plenty of fruits and vegetables. Fruits and vegetables are full of vitamins and nutrients that are thought to reduce the risk of some types of cancer. Eating more plant-based foods also gives you little room for foods high in sugar.

Instead of filling up on processed or sugary foods, eat fruits and vegetables for snacks. The Mediterranean diet offers foods that fight cancer, focusing mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts.

People who follow the Mediterranean diet choose cancer-fighting foods like olive oil over butter and fish instead of red meat. Sip green tea throughout your day.

Green tea is a powerful antioxidant and may be an important part of an anti-cancer diet. Green tea, a cancer-fighting food, may be helpful in preventing liver, breast, pancreatic, lung, esophageal, and skin cancer.

Researchers report that a nontoxic chemical found in green tea, epigallocatechin-3 gallate, acts against urokinase an enzyme crucial for cancer growth. One cup of green tea contains between and milligrams mg of this anti-tumor ingredient.

Eat more tomatoes. Research confirms that the antioxidant lycopene, which is in tomatoes, may be more powerful than beta-carotene, alpha-carotene, and vitamin E. Lycopene is a cancer-fighting food associated with protection against certain cancers such as prostate and lung cancer.

Eating citrus fruits such as lemons, limes, grapefruits and oranges has been associated with a lower risk of cancer in some studies. One large study found that participants who ate a higher amount of citrus fruits had a lower risk of developing cancers of the digestive and upper respiratory tracts A review looking at nine studies also found that a greater intake of citrus fruits was linked to a reduced risk of pancreatic cancer These studies suggest that including a few servings of citrus fruits in your diet each week may lower your risk of developing certain types of cancer.

More studies are needed on how citrus fruits specifically affect cancer development. Summary Studies have found that a higher intake of citrus fruits could decrease the risk of certain types of cancers, including pancreatic and stomach cancers, along with cancers of the digestive and upper respiratory tracts.

Some research has shown that it may even help decrease cancer growth and help kill off cancer cells. In one study, 32 women with breast cancer received either a flaxseed muffin daily or a placebo for over a month. At the end of the study, the flaxseed group had decreased levels of specific markers that measure tumor growth, as well as an increase in cancer cell death In another study, men with prostate cancer were treated with flaxseed, which was found to reduce the growth and spread of cancer cells Flaxseed is high in fiber, which other studies have found to be protective against colorectal cancer 7 , 8 , 9.

Try adding one tablespoon 10 grams of ground flaxseed into your diet each day by mixing it into smoothies, sprinkling it over cereal and yogurt, or adding it to your favorite baked goods.

Summary Some studies have found that flaxseed may reduce cancer growth in breast and prostate cancers. It is also high in fiber, which may decrease the risk of colorectal cancer.

Lycopene is a compound found in tomatoes that is responsible for its vibrant red color as well as its anticancer properties. Several studies have found that an increased intake of lycopene and tomatoes could lead to a reduced risk of prostate cancer. A review of 17 studies also found that a higher intake of raw tomatoes, cooked tomatoes and lycopene were all associated with a reduced risk of prostate cancer Another study of 47, people found that a greater intake of tomato sauce, in particular, was linked to a lower risk of developing prostate cancer To help increase your intake, include a serving or two of tomatoes in your diet each day by adding them to sandwiches, salads, sauces or pasta dishes.

Summary Some studies have found that a higher intake of tomatoes and lycopene could reduce the risk of prostate cancer. However, more studies are needed. The active component in garlic is allicin, a compound that has been shown to kill off cancer cells in multiple test-tube studies 40 , 41 , Several studies have found an association between garlic intake and a lower risk of certain types of cancer.

One study of , participants found that those who ate lots of Allium vegetables, such as garlic, onions, leeks and shallots, had a lower risk of stomach cancer than those who rarely consumed them A study of men showed that a higher intake of garlic was associated with a reduced risk of prostate cancer Another study found that participants who ate lots of garlic, as well as fruit, deep yellow vegetables, dark green vegetables and onions, were less likely to develop colorectal tumors.

However, this study did not isolate the effects of garlic Based on these findings, including 2—5 grams approximately one clove of fresh garlic into your diet per day can help you take advantage of its health-promoting properties.

However, despite the promising results showing an association between garlic and a reduced risk of cancer, more studies are needed to examine whether other factors play a role.

Summary Garlic contains allicin, a compound that has been shown to kill cancer cells in test-tube studies. Studies have found that eating more garlic could lead to decreased risks of stomach, prostate and colorectal cancers.

Some research suggests that including a few servings of fish in your diet each week may reduce your risk of cancer. One large study showed that a higher intake of fish was associated with a lower risk of digestive tract cancer Another study that followed , adults found that eating more fish decreased the risk of developing colorectal cancer, while red and processed meats actually increased the risk In particular, fatty fish like salmon, mackerel and anchovies contain important nutrients such as vitamin D and omega-3 fatty acids that have been linked to a lower risk of cancer.

For example, having adequate levels of vitamin D is believed to protect against and reduce the risk of cancer In addition, omega-3 fatty acids are thought to block the development of the disease Aim for two servings of fatty fish per week to get a hearty dose of omega-3 fatty acids and vitamin D, and to maximize the potential health benefits of these nutrients.

Still, more research is needed to determine how fatty fish consumption may directly influence the risk of cancer in humans. Summary Fish consumption may decrease the risk of cancer. Fatty fish contains vitamin D and omega-3 fatty acids, two nutrients that are believed to protect against cancer.

As new research continues to emerge, it has become increasingly clear that your diet can have a major impact on your risk of cancer. Although there are many foods that have potential to reduce the spread and growth of cancer cells, current research is limited to test-tube, animal and observational studies.

More studies are needed to understand how these foods may directly affect cancer development in humans. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

Diet alone can't treat cancer. But if your breast cancer is HER2-positive, there are foods to avoid and foods to include in your diet to potentially….

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Eating and drinking natural is like using super foods to fuel our physical activity. These super foods are cancer preventative foods and help us stay heart healthy, prevent chronic conditions and fortify against other diseases.

Eat a balanced diet with plenty of plant foods, fiber and adequate protein to help promote good health. The heavy lifting to keep us healthy is done by phytochemicals, antioxidants and Omega-3 fatty acids. Omega-3 fatty acids — common in seafood, beans and nuts — also help reduce tumor growth.

Katrina emphasizes eating all colors of vegetables, such as cabbage, cauliflower , Brussels sprouts, carrots, fresh spinach leaves , sweet potatoes and tomatoes. Legumes, nuts, seeds and whole grains such as wild rice are also staples of a healthy, disease-resistance diet.

Try roasting these vegetables for great flavor and nutrition. Preventing cancer is a lifestyle-wide commitment and requires diligence. Half the people living in the United States will be diagnosed with cancer.

Focus on natural food and drink Eating and drinking natural is like using super foods to fuel our physical activity. These foods have extra fat and sugar, leading to weight gain.

Certain fruits and vegetables and other plant foods get plenty of recognition for being good sources of antioxidants, but beans often are unfairly left out of the picture. Some beans, particularly pinto and red kidney beans, are outstanding sources of antioxidants and should be included in your anti-cancer diet.

Beans also contain fiber , which may also help reduce your risk of cancer, according to the American Cancer Society. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Eric Metcalf, MPH. Medically Reviewed. Walter Tsang, MD. Consider these anti-cancer diet guidelines: Eat plenty of fruits and vegetables.

Fruits and vegetables are full of vitamins and nutrients that are thought to reduce the risk of some types of cancer. Eating more plant-based foods also gives you little room for foods high in sugar. Instead of filling up on processed or sugary foods, eat fruits and vegetables for snacks.

The Mediterranean diet offers foods that fight cancer, focusing mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts. People who follow the Mediterranean diet choose cancer-fighting foods like olive oil over butter and fish instead of red meat.

Sip green tea throughout your day. Green tea is a powerful antioxidant and may be an important part of an anti-cancer diet. Green tea, a cancer-fighting food, may be helpful in preventing liver, breast, pancreatic, lung, esophageal, and skin cancer.

Researchers report that a nontoxic chemical found in green tea, epigallocatechin-3 gallate, acts against urokinase an enzyme crucial for cancer growth. One cup of green tea contains between and milligrams mg of this anti-tumor ingredient.

Eat more tomatoes. Research confirms that the antioxidant lycopene, which is in tomatoes, may be more powerful than beta-carotene, alpha-carotene, and vitamin E. Lycopene is a cancer-fighting food associated with protection against certain cancers such as prostate and lung cancer.

Be sure to cook the tomatoes, as this method releases the lycopene and makes it available to your body. Use olive oil. In Mediterranean countries, this monounsaturated fat is widely used for both cooking and salad oil and may be a cancer-fighting food.

Breast cancer rates are 50 percent lower in Mediterranean countries than in the United States. Snack on grapes. Red grapes have seeds filled with the superantioxidant activin. The refined white versions will strain your pancreas and likely make you want to eat more.

Simple swaps to avoid sugar spikes include switching from fruit juice to eating whole fruit or switching out sugary jelly for sugar-free peanut butter on your toast.

Drinking any amount of alcohol increases the risk for several cancers, including oral cancer , throat cancer , colorectal and esophageal cancers , as well as liver and breast cancers.

While no alcohol is best, women who choose to drink should have no more than one drink a day, and men no more than two drinks a day. Assess your current diet — how much comes from whole grains, veggies, fruits, nuts and seeds? How much comes from meat? How much is from whole foods? How much is processed foods?

You are more likely to stick with changes if they happen in small, simple steps rather than one giant change. Choose a small first step that is realistic for you and one you can make successfully. Here some ideas:. Body Mass Index BMI is a tool to help you determine if you are a healthy weight.

Fill out the fields below to get your BMI. Your BMI indicates that you are underweight. Talk to your doctor about ways to maintain a healthy weight. No matter what your weight is, eating a plant-based diet and staying physically active can reduce your risk for cancer.

Your BMI is in the normal range. If you have questions or concerns about your BMI or maintaining a healthy weight, talk to your doctor.

Your BMI is in the overweight range. Maintaining a healthy weight is one of the most important things you can do to reduce your risk of cancer and other chronic diseases.

You can take steps to maintain a healthy weight. Your BMI is in the obese range. Yet there are many reasons why someone in cancer treatment may be interested in fasting, or periods of not eating.

These reasons might include health goals or religious observation. We spoke with MD Anderson nutrition experts to discuss what cancer patients need to know about fasting during treatment. Clinical dietitian Juhina Farooki says the question of whether fasting is safe for cancer patients needs to be answered on a case-by-case basis.

One risk of fasting during cancer treatment is malnutrition , or a lack of nutrients. This can lead to weight loss, contribute to fatigue and slow the healing process. Fasting during cancer treatment may also add stress to an already stressful time. Morse and Farooki both stress that cancer patients who are fasting or want to fast should do so under the supervision of medical professionals.

This will ensure they get adequate nutrition, maintain a healthy weight and avoid malnutrition. Many religions incorporate some form of fasting. However, Gale Kennebrew, director of Spiritual Care and Education , notes that many religions allow exceptions from fasting if it impacts a person's health.

Kennebrew says an MD Anderson chaplain can help patients discuss any concerns about fasting during treatment with their religious leaders.

Even if you are advised to avoid fasting for religious purposes during cancer treatment, Kennebrew says there are alternatives to spiritual fasting. Intermittent fasting means only eating between certain hours of the day and fasting for the rest.

It includes time-restricted eating. Patients who practice intermittent fasting with proper guidance can see benefits, Farooki says.

These benefits include blood sugar control, better mental clarity and more energy. She explains that when you eat, your body releases insulin — a hormone made in the pancreas — to lower the amount of sugar in your blood. While Farooki says intermittent fasting may also support weight loss efforts, patients in cancer treatment should speak with their care team about their weight loss goals to determine the best way to proceed.

This is for good reason. Morse says time-restricted eating may help patients achieve better energy balance and body composition after cancer treatment. Additionally, she says fasting correctly has been shown to reduce inflammation , enhance cellular repair and stabilize certain hormone levels, which can benefit metabolic health, recovery and longevity.

MD Anderson dietitians recommend eating meals rich in whole grains, vegetables, fruits, beans, nuts and seeds. Request an appointment at MD Anderson online or call You may have also heard claims that B vitamins can reduce anxiety , nausea , insomnia , depression , or other conditions that cancer patients commonly experience as side effects of treatment.

But how many different kinds of B vitamins are there, and how do our bodies use them? Are B vitamin supplements safe for cancer patients to take during treatment?

B vitamins are naturally occurring micronutrients that help our bodies convert carbohydrates, fats and protein into glucose, a simple sugar that the body uses for fuel. They also help keep the liver, skin, hair, and eyes healthy. B vitamins occur naturally in a variety of plant- and animal-based foods, but they can also be taken as a nutritional supplement.

Any of the eight different B vitamins can be taken individually, or you can take all or most of them in a variety of combinations. Any given combination of B vitamins in a pill or liquid form is known as a B vitamin complex.

But we might do a blood test if someone is showing any of the following symptoms:. Only the vitamins A, D, E and K are fat-soluble. All the rest are water-soluble. But if someone has a history of bariatric surgery, for instance, then thiamin and B12 injections might be beneficial.

This is because B12 is absorbed in the latter part of the small intestine, but the process requires hydrochloric acid from the stomach. Thiamine is absorbed in the small intestine, but often with gastric surgeries, part of the small intestine is bypassed, leading to a potential deficiency.

If someone is not eating enough due to appetite changes, nausea or vomiting, then they might need a supplement. But some types of B vitamins can be unsafe for certain patients to take, either because they reduce the effectiveness of particular cancer treatments or because they can interact adversely with certain medications.

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