What are the evidence-based nutritional recommendations to prevent cancer?

From the Guidelines

To prevent cancer through nutrition, focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes while limiting processed foods, red meat, and alcohol, as recommended by the American Cancer Society guidelines 1.

Key Recommendations

• Achieve and maintain a healthy body weight throughout life, as obesity is linked to increased cancer risk through inflammation and hormonal changes 1.
• Be physically active, with adults engaging in 150-300 minutes of moderate-intensity physical activity per week, and children and adolescents engaging in at least 1 hour of moderate-intensity or vigorous-intensity activity each day 1.
• Follow a healthy eating pattern that includes:
  • A variety of vegetables, such as dark green, red, and orange vegetables, and fiber-rich legumes (beans and peas) 1.
  • Fruits, especially whole fruits with a variety of colors 1.
  • Whole grains, such as whole grain rice, bread, pasta, and cereals 1.
• Limit or avoid:
  • Red and processed meats, such as bacon and sausage, which are classified as carcinogens 1.
  • Sugar-sweetened beverages and highly processed foods and refined grain products 1.
  • Alcohol consumption, with a limit of no more than 1 drink per day for women and 2 drinks per day for men 1.

Rationale

These dietary patterns work by reducing inflammation, supporting immune function, providing antioxidants that neutralize free radicals, and helping maintain hormonal balance—all mechanisms that help reduce cancer risk at the cellular level 1.

Evidence

The American Cancer Society guidelines provide evidence-based recommendations for cancer prevention through nutrition and physical activity, with a focus on whole foods and certain broad dietary patterns 1.

From the Research

Evidence-Based Nutritional Recommendations

To prevent cancer, several evidence-based nutritional recommendations can be made:

• A diet rich in plant-based foods, including fruits, vegetables, and whole grains, can help reduce cancer risk 2, 3, 4, 5
• Consuming at least 400 g of vegetables and fruits daily can provide more than 10% of energy and help prevent cancer 4
• Limiting meat consumption to no more than 80 g per day, preferably fish or poultry, and avoiding cured or smoked meats can also help reduce cancer risk 4
• Reducing fat intake to no more than 30% of energy, with a predominance of monounsaturated and polyunsaturated forms, can help prevent cancer 4
• Limiting sodium intake to less than 6 g per day and avoiding excessive alcohol consumption can also help reduce cancer risk 4

Specific Food Recommendations

Certain foods have been shown to have anti-cancer properties, including:

• Allium and cruciferous vegetables, such as broccoli sprouts, which are rich in sulforophane 2
• Fruits and vegetables, which are rich in antioxidants and other anti-cancer compounds 2, 3, 4, 5
• Whole grains, which can help reduce cancer risk 3, 6, 4
• Legumes, nuts, and seeds, which can provide a rich source of protein and fiber 3, 4
• Low-fat dairy products, which can help reduce cancer risk 3

Dietary Patterns

Adopting a Mediterranean-type dietary pattern, which emphasizes regular physical activity, fruits and vegetables, whole grains, legumes, nuts, and seeds, can help reduce cancer risk 3, 6

• Co-consuming red and processed meat with key foods items and food constituents recommended for cancer prevention, such as vegetables and fruit, whole grains, and fiber, can mitigate cancer incidence 6

Additional Recommendations

Other recommendations to reduce cancer risk include:

• Maintaining a healthy body weight and avoiding excess weight gain 3, 5
• Engaging in regular physical activity, including at least half an hour of exercise per day 4, 5
• Avoiding smoking and limiting alcohol consumption 4, 5