1. Achieve and maintain a healthy weight.

2. Be physically active.

3. Select and eat healthy foods and beverages that

4. Reduce your risk of cancer coming back, the development of another cancer, and
other chronic diseases such as heart disease, Type 2 diabetes, and osteoporosis.
Many factors influence the development of cancer.
Over the last 25 years, science has shown that diet,
physical activity, and body weight especially being
overweight or obese are major risk factors for
developing certain types of cancer. Your body’s
ability to resist cancer may be helped by following a
healthy diet, staying physically active, and avoiding
excess body fat. Study after study suggests that a
healthful diet one rich in a variety of vegetables,
fruits, whole grains, and legumes (beans), and low in
red and (especially) processed meat can fight cancer.
Researchers have known for some time that this general pattern of eating provides
vitamins, minerals, and protective and naturally-occurring plant substances known as
phytochemicals (phyto = plant) and can help to defend the body against cancer and other
diseases. The scientific community has identified many naturally occurring substances in
plant foods with the power to defuse potential carcinogens.
Some of these nutrients and natural phytochemicals seek out toxins and usher them from
the body before they can cause cell damage that may lead to cancer. Others seem to make
it easier for the body to make repairs at the cellular level. Still others may help stop cancer
cells from reproducing.
Even after a cell begins to experience damage that can lead tocancer, what you eat and
drink, and how you live can still help short-circuit the cancer process.
Inflammation is the body’s first response to infection and
injury. This process is essential to healing, but too much
inflammation or inflammation that goes on for too long
can damage cells and their deoxyribonucleic acid (DNA)
or cellular genetic material. This damage can lead to
higher risk for the development of cancer and
other diseases.
Scientists have found that a constant state of lowlevel
inflammation called “chronic inflammation” can be
caused by being overweight or obese (carrying too much
body fat). That is because fat cells constantly make
inflammatory cytokines (protein molecules that activate
immune cells).
The belief that white sugar in the diet somehow
“feeds” cancer is very common, but the truth is more
complicated. All cells, including cancer cells, in the
body use sugar (glucose) from the bloodstream for
fuel. Glucose is the primary fuel for our bodies and
our brains.
Blood glucose comes from foods containing
carbohydrates, including healthful fruits, vegetables,
whole grains, and low-fat dairy products. When
there is not enough carbohydrate in the diet, some
glucose is even produced by the body from protein-
containing foods through a special process
The connection between sugar and cancer is indirect. Eating a lot of high-sugar foods may mean
more calories in your diet than you need, which can lead to excess weight and body fat. It is excess
body fat that has been convincingly linked to greater risk of several types of cancer. Highly refined
foods and foods with added sugars, such as sugary drinks and sweets, are also low in fiber and low in
nutrients. They add little to the diet except calories. These foods may also increase insulin resistance,
and this has been linked to an increased risk of developing diabetes, heart disease, and overweight
and obesity.
The link between excess body fat and cancer was
one of the strongest findings from AICR’s report and
its continuous updates. These comprehensive
reviews of cancer research worldwide calculated that
approximately 117,000 cancer cases in the United
States each year are linked to excess body fat.
Specifically, AICR found that obesity increases risk
for at least seven types of cancer: colorectal,
postmenopausal breast, kidney, pancreatic,
endometrial, gallbladder, and a common variety of
esophageal cancer called adenocarcinoma.
Fat cells grow when people gain weight and shrink when
they lose it. Studies suggest that location of fat cells in the
body matters. Fat that accumulates in the abdominal area
lending the body an “apple shape” is often visceral fat. That
means it lies deep inside the abdomen and surrounds vital
organs. People with too much visceral fat have been shown
to be at greater risk for developing obesity-related diseases
and cancer.
Another type of fat tissue, subcutaneous fat, is located
directly beneath the skin. Sometimes subcutaneous fat is
deposited at the waist, but it’s often in the thighs and
buttocks, and gives some people a “pear shape.” Studies
show that visceral fat tissue (like belly fat) pumps out more
inflammatory cytokines and hormones like insulin, leptin,
and estrogen. Elevated levels of all these substances are
associated with higher cancer risk. There are two easy
methods for assessing body fat. While these methods are
not perfect, they can help people assess whether their
weight and waist size fall within the healthy range.
Cancer treatment can place a lot of nutritional
demand on your body. It is important to try to
consistently consume a healthy diet and to drink
nourishing beverages. The main nutritional goals
during this time are to maintain a healthy weight
and eat healthy foods that supply your body with
calories and nutrients for energy, repair, recovery,
and healing.
A healthful eating pattern includes plenty of
vegetables and fruit, moderate amounts of whole
grains, and plant protein sources like nuts, beans,
lentils, tofu, and tempeh, along with modest
portions of fish, poultry, lean meats, and nonfat
or low-fat dairy foods
Phytochemicals have the potential to stimulate the
immune system, slow the growth rate of cancer cells,
and prevent DNA damage that can lead to cancer.
The word “phytochemical” means a naturally
occurring plant (phyto, in Greek) chemical.
Phytochemicals provide a plant with color, aroma,
and flavor as well as protection from infection and
predators. The colors, fragrances, and taste of the
plant hint at the phytochemicals it contains. In the
human diet, some phytochemicals work together to
protect the body from cancer and other diseases.
Many phytochemicals work as antioxidants.
Antioxidants are compounds that protect the body’s
cells from oxidative damage which can come from
the water we drink, the food we eat, and the air we
breathe. Preventing this type of damage might help
protect us from cancer and other diseases. A steady
supply of antioxidants from our food is needed to
provide protection because of the body’s continuous
production of oxidative damage. The best way to
provide the body with phytochemicals is to eat a
balanced diet that includes whole grains, legumes,
nuts, seeds, and a variety of colorful fruits and
vegetables.
üEat mostly foods of plant origin
üEat at least five portions/servings of
a variety of non-starchy vegetables
and fruits every day. Examples of a
serving: 1 cup raw or cooked
vegetables or 1 medium apple.
üEat whole grains and/or legumes
(beans and lentils) with every meal.