When it comes to cancer prevention and survivorship, nutrition can feel overwhelming. The good news is that small, consistent lifestyle choices can make a meaningful difference. The American Institute for Cancer Research (AICR) provides evidence-based recommendations that focus on realistic, everyday habits to support overall health and help reduce cancer risk and recurrence.
Start with a Healthy Weight and Stay Active
Maintaining a healthy weight is one of the most important steps you can take. Research shows that being overweight or obese is linked to a higher risk of several types of cancer. Excess body fat can affect hormones and inflammation, which may promote cancer growth.
Along with weight, physical activity plays a key role. Aim to move your body every day, even small changes count. Take the stairs, go for a walk, or find activities you enjoy. The goal is simple: move more and sit less.
Focus on Plant-Based Foods
One of the easiest ways to improve your diet is to eat more plant-based foods. Fill your plate with vegetables, fruits, whole grains, and beans. These foods are packed with fiber, vitamins, and natural compounds called phytochemicals that help protect your cells.
A helpful visual is the “New American Plate”: try to make at least two-thirds of your plate plant foods, with smaller portions of animal protein. Variety is key! Different colors and types of foods provide different health benefits.
Clear Up Common Myths About Sugar and Carbs
There is a lot of confusion around sugar and cancer. While it’s true that all cells use sugar for energy, eating sugar does not directly cause cancer or make it grow faster. Completely cutting out carbohydrates is not necessary or helpful.
Instead, focus on quality. Choose whole grains like oatmeal instead of refined grains and limit sugary drinks, which can contribute to weight gain over time.
Limit Certain Foods and Drinks
Some dietary habits are linked to increased cancer risk and are important to limit:
Red and processed meats: Foods like bacon, sausage, and deli meat are associated with higher colorectal cancer risk. Aim to limit red meat and avoid processed meats when possible.
Alcohol: Even moderate alcohol intake can increase cancer risk over time. If you drink, keep it limited.
High-salt and highly processed foods: These can add excess sodium and often lack important nutrients.
Be Cautious with Supplements
It may be tempting to turn to supplements for added protection, but research does not show that supplements prevent cancer or reduce recurrence. In some cases, they may even be harmful. It’s best to meet your nutrition needs through food and talk to your healthcare team before starting any supplement.
Small Changes Make a Big Difference
Healthy habits don’t have to be perfect—they just need to be consistent. Start with one small goal, like adding a serving of vegetables at lunch or going for a short walk each day. Over time, these changes add up.
By focusing on balanced nutrition, regular movement, and mindful choices, you can support your health and well-being, one step at a time.