6 Recommendations for Reducing Cancer Risks | CFYL @ Fred Hutch

Cancer Prevention

Cancer is the second leading cause of death in the U.S. behind heart disease. Incorporating more plant foods into your daily routine can go a long way towards preventing some cancers and other chronic diseases. Below are our guidelines for reducing your cancer risk and risk of recurrence, while enjoying chef-created, dietitian-approved meals.

6 Recommendations for Reducing Cancer Risk

facts about fiber- cook for your life- anti cancer recipes
#1. Eat a High Fiber Diet

From creating a feeling of fullness to supporting a healthy digestive system – fiber is the nutrient to focus on.

Healthy Diet
#2. Cook More at Home

The easiest path towards a cancer protective diet is to eat more whole foods and the easiest way to achieve a whole foods-based diet is to cook at home.

#3. Maintain a Healthy Weight

Excess weight plays a role in cancer risk and in cancer survivorship. Get our top tips for maintaining a healthy weight throughout your life.

#4. Keep Moving

Taking a 15-minute brisk walk each day can go a long way towards reducing your cancer risk.

alcohol-anti cancer recipes- cook for your life
#5. Limit Alcohol Consumption

Studies show that alcohol has a strong connection to an increased risk of chronic disease and some cancers.

#6. Don’t Rely on Supplements

There is no evidence to show that supplements can prevent cancer. Learn how to get your nutrients from food instead.

Peppers and arugula for cancer prevention

Leaning Into Plant Foods

Recent studies show that piling your plate with mostly plants is one crucial way to support a healthy immune system and prevent some cancers. Learn what foods to eat more of to support a cancer-preventative diet.

Top Cancer Prevention Recipes

BBQ "Pulled" Carrot Sandwich -anti cancer recipes- cook for your life
Featured Recipe

BBQ Pulled Carrot Sandwich

We’re Bringing Fiber Back

Swap out low-quality processed foods for home-cooked, healthy dishes like this fiber-rich, sweet-and-saucy sandwich.

White Bean, Arugula & Tomato Salad Recipe Image
15 min prep
Rated 5 out of 5
Quick Tandoori Chicken Recipe Image
20 min prep
Rated 4 out of 5
Goat Cheese & Chard Quesadilla Recipe Image
15 min prep
Rated 4 out of 5
Black Bean Chili Recipe Image
20 min prep
Rated 4 out of 5
Blueberry Tofu Smoothie Recipe Image
15 min prep
Rated 5 out of 5
Apple Mango Chicken With Peach Plum Salsa Recipe Image
25 min prep
Rated 5 out of 5
Breakfast Burrito With Turmeric Tofu Recipe Image
15 min prep
Rated 4 out of 5

“But I don’t have

the time to


Research shows that as little as 30 minutes of moderate exercise every day — such as taking a brisk walk, dancing in your living room, or chasing around your kids or dogs — helps lower the hormone levels that are associated with cancer development and progression.

Top Cancer Prevention Recipe Collections

Root vegetables- cook for your life- anti cancer recipes
Recipe Collection

Recipes Starring Root Veggies

Spinach & Cheese Omelet- cook for your life- anti-cancer recipes
Recipe Collection

Top Cancer Fighting Recipes

Quick Cauliflower Curry - Cook For Your Life- breast health- anti-cancer recipes
Recipe Collection

17 Ways to Eat the Rainbow

How to Make

Ann’s Black Bean Burgers

High in protein and fiber, low in fat, but still plenty hearty, satisfying, and delicious — watch as Ann turns low-sodium canned black beans into just about the best Tex-Mex vegetarian burgers you’ll ever have.

Ingredient Spotlight

Brassica Vegetables Image

Brassica Vegetables

Brassicas, or cruciferous vegetables, may sound like a word from the prehistoric era, but it’s actually just the large family of vegetables that includes arugula, bok choy, broccoli, cabbage, cauliflower, kale, radishes, and swiss chard. Cruciferous…

Cannellini Beans Image

Cannellini Beans

Mild-flavored and creamy, cannellini beans are also known as white Italian kidney beans. Cannellini beans are an excellent source of fiber, protein, complex carbohydrates, plus research has found that including beans and legumes as…

Featured Post

Does Red Meat Fit Into a Cancer-Protective Diet?

Research shows that consuming large amounts of red meat may play a role in the growth of certain cancer cells. Limiting how much you eat weekly may also help prevent other chronic diseases.

Red Meat - Can It Fit Into A Healthy Diet?

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society