Recent global increase in cancer cases and incidence of high mortality rates urges the need to initiate disease prevention approaches. Though there are various factors contributing to cancer, diet is one of the life style factors that increase the risk of developing cancer. Higher BMI, larger waist circumference, and greater the waist hip ratio increase the risk of cancer. Nutritional approach is a boon to prevent cancer.

A healthy dietary pattern helps to reduce cancer risk by 10-20%.Apart from healthy dietary pattern maintain ideal body weight and regular physical activity to prevent cancer and other diseases. The dietary recommendations to prevent cancer are:

Eat whole grains, fruits, vegetables, pulses and lentils as a major part of the diet. Whole grains contain dietary fiber that helps to reduce certain types of cancer like colorectal cancer.

Fruits and vegetables have cancer fighting properties that helps to reduce different types of cancer. Studies show that cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts, kale) reduce the risk of breast cancer by detoxifying cancer promoting chemicals in premenopausal women. Plant chemical sulforaphane present in these cruciferous vegetables can block the late stage of cancer development by disrupting the cancer cells. Bottom line is consume at least 5 servings of colourful vegetables and fruits in a day ( 1 serving =100 gms) by choosing carotene rich foods, dark green leafy vegetables, citrus fruits, and tomatoes.

Consume beans (soya beans, pinto beans, kidney beans) on a regular basis at least 3 times a week as they are rich in fiber and phytochemicals.

Nuts and oilseeds are rich in protein, fiber, and omega-3 fatty acids. Have a handful of nuts (25 gms) and 1 tablespoon of oilseeds like flax seeds,pumkin seeds, watermelon seeds, chia seeds.

Eat fish 2-3 times in a week to replace red meat as they are rich in omega 3 fatty acids. Limit the intake of fast foods and red meat in your diet. Do limit the intake of sugar and sweet beverages.

A healthy diet and lifestyle can reduce the risk of cancer.