Nutrition Experts
Question:
What are some cancer-fighting foods?
Answer:
No single food or food compound can prevent or fight cancer. But research shows that eating a plant-based diet—one rich in vegetables, fruits, legumes (beans, lentils and split peas) and whole-grain foods—may offer some protection. The vitamins, minerals and phytonutrients (healthy plant compounds) in these foods are thought to work together to provide a cancer-protective effect.

Fitting these foods—and enough of them—into your daily diet is easier than you might think. Try some of these quick ideas at meals:

Breakfast:
  1. Whip up a fruit smoothie in the blender using frozen fruit, a dollop of yogurt, and a splash of orange juice. Serve with a slice of whole-grain toast spread with almond butter.
  2. Slice fresh strawberries or peaches over a bowl of whole-grain cereal.
  3. Toast a whole-grain waffle and top with warm blueberries instead of syrup.
Lunch:
  1. Enjoy a refreshing bowl of gazpacho (cold tomato soup) along with whole-grain crackers.
  2. Toss a salad of baby spinach, chickpeas, shredded carrots, grape tomatoes and bell peppers with a small handful of chopped walnuts. Drizzle with light dressing.
  3. Munch a slice of veggie-topped pizza or a garden-style sandwich: pile shredded romaine, sprouts, sliced tomatoes, cucumbers and bell peppers on crusty whole-grain bread spread with hummus.
Dinner:
  1. Fill at least two-thirds of your dinner plate with vegetables, fruits, whole grains and beans.
  2. Serve grilled veggies like sliced eggplant, red bell peppers and zucchini as a side dish or tossed with whole-wheat pasta.
  3. Try a vegetable curry: simmer steamed cauliflower, potato wedges, sliced carrots and other veggies with low-fat curry sauce. Serve over brown rice.
  4. Top tostadas with black beans, a sprinkle of cheese and salsa.
Nutritionist Experts
Our Nutrition Experts are registered dietitians who hold master’s degrees and are members of the American Dietetic Association and several specialty nutrition groups. They combine over 40 years experience in food and nutrition science, communications and counseling, the culinary arts and the development of nutrition education materials. They are quoted frequently in the national media and have written about nutrition for many major magazines, newspapers, and newsletters.