Cancer will affect you or someone you know. 40-50% of people in developed nations will be diagnosed with cancer during their lifetime$^{1,2}$. It is a leading cause of death in the world, responsible for 1 out of every 6 mortalities$^3$. However, the medical community estimates that 30-50% of all cancers can be prevented through lifestyle choices, such as avoiding known cancer-causing habits, foods, and substances, as well as adopting known cancer prevention tactics$^3$. An easy step that can be taken to decrease cancer risk is through proper nutrition, which is often a major overlooked concern. Every single one of us consumes food daily, and therefore learning what foods should and should not be eaten, and modifying our diets accordingly, can alter our susceptibility to cancer. In this article, we will review nutrition instructions for cancer prevention from major cancer institutes and societies, and provide recommendations that you can follow to reduce your cancer risk. Among major cancer organizations, there is little consistency in the amount of information they provide. Some provide food suggestions, quantities, frequencies, examples, and reasoning, while others provide a single sentence, or nothing at all. There is no uniformity on how their webpages are laid out, which makes it difficult to access information. This article summarizes the recommendations collected from all these agencies to provide easy access and an overview of the top cancer prevention nutrition guidelines. Guidelines are summarized for all food groups: fruits & vegetables, grains, proteins, and dairy. They are further detailed; for example, protein was divided into types of meat, the way the meat is cooked, soy, and plant-based foods. Additionally, there is mention of salt, sugar, supplementation, and alcohol. Recommended amounts and frequencies are noted (if they were provided) and quantities have been standardized for comparison. These recommendations are compatible with a variety of diets and are consistent with healthy-eating and anti-aging benefits. To reduce your cancer risk to the best of your abilities, we have provided nutritional guidelines to meet either the compiled “minimum” or “aggressive” prevention diet recommendations from the major cancer organizations.

A variety of fruits, vegetables, and wholegrains should be consumed daily. Fiber and whole food consumptions should take up a larger percentage of daily intake. Red and processed meats should be limited to 12-18 ounces per week. Plant-based food consumption should be favored when possible. Hydration is encouraged. Trans fats, foods high in fat, starches, and sugar should be limited or substituted with unsaturated fats and omega-3s. No more than two alcoholic drinks should be consumed per week.

If the dietary goal is to switch to eating habits that result in the lowest chance of cancer, the following are the most aggressive recommendations across the major cancer centers. Fruits, vegetables, fibers, wholegrains, seeds, and water should be increased in diet. The average adult should consume 2.5 cups of fruit and 3 cups of vegetables each day. The fruits and vegetables should be a variety of colors. They should consume 30 grams of fiber each day. When it comes to grains, 1.5 to 3 cups should be consumed each day, and ½ of this should be whole grains. Adults should drink 8 to 12 cups of water every day. When it comes to meat, poultry and fish should be chosen over red meat. Lean meats should be chosen. Red meat should be limited to 12-18 ounces (340-510 g; ~1.5-2.25 cups) per week. Each serving should be limited to 3 ounces (85 g; ~0.375 cups). Processed meat should be avoided completely. Meat should not be prepared at high temperatures that result in charring and instead should be baked, grilled, or cooked at low temperatures. Plant-based proteins are preferred over animal meats. 1.5 to 3 cups of beans should be consumed weekly. Up to 50 milligrams of soy isoflavones can be consumed daily, and whole soy foods should be consumed. Sugar should be limited to 100 calories out of every 2000 calories consumed. No more than 5 to 6 grams of salt should be consumed per day. Heavily processed foods including processed meats, and refined carbohydrates, trans fats, alcohol, and tobacco should be avoided completely. Eating out should be limited. In general, a plant-based diet should be emphasized, and supplements should not be used to substitute whole foods.

📄 Detailed General Cancer Prevention Notes by Anticancer.ca

Fruits and Vegetables: Fruits and vegetables have phytonutrients, antioxidants, fiber, vitamins, and minerals. Many of the cancer centers indicate that varying the color of vegetables and fruits in diet will vary the phytonutrients that are consumed. It is recommended that saturated fats and sugar are not used to add flavor to fruits and vegetables. Instead, yogurt, heathy oil, and herbs are recommended$^4$. If fruits are preferred in liquid form, whole fruits and vegetables should be blended into smoothies to avoid increasing levels of insulin and insulin-like growth factor from concentrated juicing, which can be cancer-causing$^5$. Juices are often high in sugar, do not contain as much fiber, and will not satisfy hunger$^6$. Fiber: Fiber is important as it slows digestion and reduces the feeling of hunger, resulting in less weight gain. Being overweight or obese increases cancer risk, and therefore fiber is encouraged in diet. Vegetables, fruits, beans and legumes, nuts, seeds, and whole grains are all good foods that contain fiber. It is recommended that an increase in consumption be implemented gradually$^5$. Whole wheat is encouraged$^2$. Whole Foods: It is better to eat whole foods as they retain more of their nutrients than processed foods. Furthermore, it reduces inflammation which can be a cause of cancer$^5$. Whole grains: Whole grains are a source of fiber, phytonutrients, vitamins, minerals, dietary carbohydrates$^7$. Examples include brown or wild rice, whole wheats, oats, barley, quinoa, buckwheat, and rye$^8$. Seeds: Seeds provide macronutrients, fiber nutrients and phytonutrients. Ground flaxseed is a good source of plant-based omega-3 fatty acids, fiber, and lignans, which could help against cancer. It is important to not take flaxseed with other medications, or if there is a history of bowel obstruction. A doctor should be consulted in those cases. Hemp seeds can be a good source of plant-based protein and healthy omega-3 fatty acids. Chia seeds are a good source of omega-3 fatty acids, fiber, copper, iron, manganese, selenium, calcium, and zinc. Pumpkin seeds are a good source of magnesium, copper, and manganese. Sunflower seeds are a good source of copper, magnesium, selenium, vitamin B1 and vitamin E$^5$. Protein: The body uses protein to grow cells, repair tissue, and preserve the immune system. Protein can come from meat or plant-based alternatives$^2$. Organizations recommend choosing poultry and fish over red meats, avoiding processed meat, and keeping the temperature at which meat is prepared on the lower end$^6$$^,$$^9$$^,$$^{10}$. Portioning: A plate should be divided by plant-based and animal-based foods. 2/3 of the plate of a meal should be plant-based foods, whole grains, fruits, vegetables, and beans. The remaining 1/3 of the plate can be animal-based protein, seafood, poultry, dairy, and sometimes lean red meat$^{11}$.

Dairy: There is no general recommendation; some forms of cancer may possibly increase with dairy while others may possibly increase with the lack of dairy. Meat versus plant-based: The Mayo Clinic states that eliminating meat can possibly prevent 1/3 of cancers, which suggests that cutting out meat entirely and substituting it with plant-based options is recommended for protein intake. On the other hand, the World Cancer Research Fund International states that their recommendation is not to eliminate meat completely as it is a good source of protein, iron, zinc, and vitamin B12. They do express that these nutrients can be sourced from plant-based diets, so meat is not necessary. The consensus, however, is to limit red and processed meats, and to avoid charred meats. Organic Foods: There is no evidence for organic foods providing more nutritional value than non-organic foods$^2$$^,$$^5$$^,$$^8$. The nutritional benefit gained from eating fruits and vegetables outweighs the risk of eating non-organic$^5$. Nonetheless, everyone is encouraged to wash their fruits and vegetables regardless of whether they are organic or not$^2$.

Up to half of cancer cases are preventable with the proper lifestyle choices$^3$, with a large and often overlooked factor being diet and body mass index. An excellent baseline diet covering the recommendations from all the major cancer organizations would be to follow the cumulative instructions in our minimum or aggressive recommendations. Generally, the top cancer organizations recommend increasing fruits, vegetables, fibers, whole grains, seeds, and water intake. Red meats, sugar, and salt should be limited, and one should avoid heavily processed foods (including processed meats, refined carbohydrates, trans fats), alcohol, and tobacco. Home-cooked meals are also favored. The recommendations listed are consistent with most organizations' recommendations for overall health and anti-aging benefits as well as personalized prevention plans. To have your institution recommendations included or to modify the recommendations presented from your institution email info@anticancer.ca. Subscribe for future work that will include recommendations for specific cancers, which often help us understand categories such as dairy. We will also feature the reasoning and evidence behind certain recommendations, and reviews of primary research papers and randomized clinical controlled trials that investigate specific nutrients and supplements.

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