Healthier diets could help prevent up to one-third of cancers (30%) in the UK. Some foods may increase our risk of cancer, but others may protect us.

Diet and cancer

Healthier diets could help prevent up to one-third of cancers (30%) in the UK. A lot of research is being done into which types of food may affect your risk of developing cancer.

Research shows that being overweight increases the risk of developing some types of cancer. There are many reasons why people are overweight. But an unhealthy diet and lack of physical activity are often factors.

Some foods may increase our risk of cancer, but others may protect us. The link between diet and the risk of developing cancer is complicated. Scientists still do not completely understand it. Research suggests that eating more fibre may reduce the risk of certain cancers. Eating a lot or red and processed meat may increase the risk of bowel cancer. We have some answers to common questions about food and cancer.

What we do know is that a healthy, balanced diet and regular exercise helps us keep to a healthy weight. This can help reduce the risk of developing some cancers.

Why is a healthy diet important?

Food has nutrients that our bodies need. The main groups of nutrients are carbohydrates, proteins, vitamins and minerals, fats, fibre and fluids.

A healthy, balanced diet gives you all the nutrients you need to keep your body working well. For most people, this includes:

• lots of fruit and vegetables – at least 5 portions a day
• plenty of starchy foods (carbohydrates) – choose wholegrain types such as wholemeal bread, rice, pasta, noodles, couscous and potatoes
• some protein-rich foods, such as lean meat, poultry, fish, nuts, eggs and pulses (beans and lentils)
• some milk and dairy foods, such as cheese and yoghurt.

You should limit foods that are high in fat and sugar. This is because they often do not have any additional vitamins or minerals. High-fat or sugary foods give you a large amount of energy, but they can cause weight gain. Choose unsaturated fats, such as nuts, avocados and olive oil.

Try to reduce the amount of processed and red meats you eat. You should also avoid foods which have a lot of salt or sugar.

It is best to drink water or unsweetened squashes that contain no added sugar. You can also drink tea and coffee (without sugar). If you drink fizzy drinks or sugary squashes, try to reduce the amount you drink and have the diet, sugar-free types instead. Try to limit the amount of fruit juice you drink to 1 glass a day (150ml), as these also contain sugar. It is better to eat whole fruits.

Having a healthy, balanced diet is one of the best choices you can make for your overall health. This includes thinking about what and how much you drink. Many people find making the decision to follow a healthy, balanced diet helps give them a sense of control. It can also help you feel that you are doing the best for your health.

Eating well and keeping to a healthy weight will help:

• you feel stronger
• increase your energy levels
• keep your immune system healthy
• improve your sense of well-being.

It can also help reduce the risk of new cancers and other diseases, such as heart disease, diabetes and strokes.

It is important to eat well when you are getting ready for cancer treatment. We have information about this in our videos about prehabilitation. 

After cancer treatment, some people have a higher risk of other health problems. This can include diabetes, heart disease or osteoporosis (bone thinning). If you have been told that you are at increased risk, it is very important to follow a healthy diet to help prevent them. Some people also need to make changes to their diet if cancer treatment has affected their immune system.

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The Macmillan Support Line is staffed by trained experts and offers people with cancer and their loved ones practical, clinical, financial and emotional support. Call free on 0808 808 0000 (Monday to Friday, 9am – 8pm).