Making Healthy Food Choices
You can lower your cancer risk (your chances of getting cancer) by eating a variety of plant-based foods. No single food prevents cancer. But a combination of these healthy foods can lower your cancer risk:
- Vegetables, including leafy greens
- Whole fruits (not fruit juice)
- Whole grains
- Beans, peas, and lentils
Plant-based foods help prevent cancer in these ways:
- They contain compounds 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 lower inflammation in your body, which can lead to cancer.
- They help you keep a healthy weight.
Foods That Fight Cancer
Research shows that specific compounds found in the foods below help lower risk for many cancers. Remember, it is more important to eat a variety of plant-based foods than to limit yourself to a few "superfoods."
Fruits
- Apples
- Blueberries
- Cherries
- Cranberries
- Grapefruit*
- Grapes
- Oranges
- Raspberries
- Strawberries
*Certain cancer treatments may interact with grapefruit. Talk with your doctor if you are currently receiving treatment.
Vegetables
- Asparagus
- Broccoli
- Brussels sprouts
- Carrots
- Cauliflower
- Garlic
- Kale
- Spinach
- Tomatoes
- Winter squash
Whole Grains
- Whole Grain Bread
- Brown rice
- Oats
- Quinoa
Proteins
- Dry beans (kidney, black)
- Edamame
- Lentils
- Peas
- Tofu
Nuts and Seeds
- Flaxseed
- Walnuts
Drinks
- Coffee
- Green tea
How to Choose Healthy Foods
Follow these tips for choosing healthy foods:
- Fill half your plate with fruits and vegetables.
- When you eat grains, choose whole grains at least half the time.
- Enjoy fish twice per week.
- Choose low-fat or non-fat dairy products.
- Choose skinless poultry.
- Limit red meat to 12-18 ounces per week.
- Limit processed meat, such as bacon, hot dogs, and deli meats.
- Limit sugary sodas and drinks.
