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🎗️ Food and cancer risk — what official sources actually say

What to do — the quick answer

Tap any line for the reason, the evidence level and the source. The full step-by-step explanation follows below.

🥗 Eat more of

🏃 Do

  • Sun protectionOfficial
    UV radiation is the main cause of skin cancer. WHO
    Step 1
  • Go to screeningsOfficial
    Using existing prevention strategies — including early detection — is part of the 38 % of cancers that can be prevented. WHO
    Step 2
  • Be physically activeStudy
    The most active people had about 19 % lower risk of colon cancer, and active women 12–21 % lower breast and 20 % lower endometrial cancer risk, in observational studies. NIH NCI
    Step 1

🚫 Cut down on

  • TobaccoOfficial
    Tobacco smoke chemicals damage DNA. NIH NCI
    Step 1
  • Processed & red meatOfficial
    Processed meat is carcinogenic to humans; red meat is probably carcinogenic. This plan limits red meat and contains no processed meat. WHO
    Step 3
  • AlcoholOfficial
    Alcohol is an established carcinogen; no amount is risk-free. WHO
    Step 3

Evidence: EU claim EU-authorised claim · Official Official guidance · Trials Clinical trials · Study Population study · Review Scientific review

Turn this into my daily lower cancer risk factors plan → How it works, step by step ↓

How cancer starts — and which risks you can change

Cancer is a genetic disease: changes to genes that control how cells grow and divide. Some causes can be avoided. NIH NCI

  1. 1Genes that control cell growth change
  2. 2Cancer cells ignore stop signals
  3. 3Food-related risks

  1. Genes that control cell growth change

    Root cause: DNA damage from tobacco smoke, UV, alcohol and other exposures — plus chance and inheritance.

    🏃 Do
    • Be physically activeStudy
      The most active people had about 19 % lower risk of colon cancer, and active women 12–21 % lower breast and 20 % lower endometrial cancer risk, in observational studies. NIH NCI
    • Sun protectionOfficial
      UV radiation is the main cause of skin cancer. WHO
    🚫 Cut down on
    • TobaccoOfficial
      Tobacco smoke chemicals damage DNA. NIH NCI
    How this step works · what slows it down · sources

    Normally cells grow and divide as the body needs them and die when they are old or damaged. Cancer starts with changes to genes that control this. These come from errors when cells divide, DNA damage from exposures such as tobacco smoke and UV rays, or are inherited. NIH NCI

    🔻 What can slow this down
    • Tobacco, alcohol, obesity, some infections, radiation, sunlight, chronic inflammation and cancer-causing substances are risk factors. Some can be avoided; others, like age, cannot. NIH NCI
    ✅ Also helps
    • About 38 % of cancers can currently be prevented by avoiding risk factors and using existing prevention strategies. WHO

    The advice for this step comes from official health agencies and published research — the badge on each line shows which.

  2. Cancer cells ignore stop signals

    Root cause: Damaged cells escape the body's normal controls and the immune system.

    🏃 Do
    • Go to screeningsOfficial
      Using existing prevention strategies — including early detection — is part of the 38 % of cancers that can be prevented. WHO
    How this step works · what slows it down · sources

    Cancer cells keep growing without the usual signals, ignore signals to stop or die, invade nearby tissue, and can spread through the blood or lymph. The immune system normally removes many abnormal cells, but some cancers evade it. NIH NCI

    The advice for this step comes from official health agencies and published research — the badge on each line shows which.

  3. Food-related risks

    Root cause: Processed and red meat, alcohol and low fibre intake.

    🥗 Eat
    🚫 Cut down on
    • Processed & red meatOfficial
      Processed meat is carcinogenic to humans; red meat is probably carcinogenic. This plan limits red meat and contains no processed meat. WHO
    • AlcoholOfficial
      Alcohol is an established carcinogen; no amount is risk-free. WHO
    How this step works · what slows it down · sources

    IARC classifies processed meat as carcinogenic to humans and red meat as probably carcinogenic. Alcohol is an established carcinogen, and there is no form of alcohol consumption that is risk-free. WHOWHO

    The advice for this step comes from official health agencies and published research — the badge on each line shows which.

Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.

Meal options built from this flow

Pick any option per meal. Ranked by how well one portion covers this goal's targets and how many steps above its foods support (reference adult, everything diet). The planner adapts portions, diet type and allergies.

Breakfast — pick one of 3

Boiled eggs on wholemeal toast with spinach & tomato
Eggs, boiled 120 g (2 eggs) · Wholemeal bread 60 g · Spinach 50 g · Tomatoes 100 g · Olive oil 5 g
375 kcal · 23.2 g protein · 8.2 g fibre
Step 3: Food-related risks
Tofu scramble with peppers, mushrooms & toast
Tofu 150 g · Red sweet pepper 80 g · Button mushrooms 80 g · Spinach 40 g · Rapeseed (canola) oil 5 g · Wholemeal bread 50 g
381 kcal · 31.4 g protein · 11 g fibre
Step 3: Food-related risks
Cottage cheese with kiwi, oats & wheat germ
Cottage cheese 150 g · Kiwi fruit 150 g · Oat flakes (rolled oats) 20 g · Wheat germ 10 g
303 kcal · 24.5 g protein · 9.9 g fibre
Step 3: Food-related risks

Lunch — pick one of 3

Lentil salad with tomato, cucumber, pepper & feta
Lentils, boiled 150 g · Tomatoes 100 g · Cucumber 80 g · Red sweet pepper 60 g · Feta 30 g · Olive oil 10 g · Rocket (arugula) 20 g
414 kcal · 21.5 g protein · 14.5 g fibre
Step 3: Food-related risks
Salmon, quinoa & broccoli bowl
Salmon 125 g · Quinoa, boiled 150 g · Broccoli 120 g · Olive oil 5 g
468 kcal · 34.5 g protein · 8.2 g fibre
Step 3: Food-related risks
Tofu & edamame stir-fry with brown rice
Tofu 120 g · Edamame (immature soya beans) 80 g · Broccoli 80 g · Red sweet pepper 60 g · Brown rice, boiled 150 g · Rapeseed (canola) oil 5 g
541 kcal · 37 g protein · 10.7 g fibre
Step 3: Food-related risks

Dinner — pick one of 3

Lean beef & bean chilli with brown rice
Beef mince, lean 100 g · Kidney beans, canned, drained 100 g · Tomatoes 150 g · Onion 40 g · Red sweet pepper 60 g · Brown rice, boiled 120 g
465 kcal · 36.6 g protein · 16.7 g fibre
Step 3: Food-related risks
Tofu & cauliflower curry with brown rice
Tofu 150 g · Cauliflower 120 g · Spinach 50 g · Green peas, frozen 60 g · Brown rice, boiled 150 g · Rapeseed (canola) oil 5 g
507 kcal · 34.7 g protein · 11.6 g fibre
Step 3: Food-related risks
Shrimp & vegetable stir-fry with buckwheat
Shrimp 120 g · Buckwheat groats (dry) 50 g · Red sweet pepper 80 g · Broccoli 80 g · Carrots 60 g · Rapeseed (canola) oil 5 g
391 kcal · 33.1 g protein · 8.7 g fibre
Step 3: Food-related risks

Snack — pick one of 3

Soya yogurt with walnuts & raspberries
Soya yogurt alternative, fortified 150 g · Walnuts 20 g · Raspberries 60 g
236 kcal · 10.1 g protein · 3.7 g fibre
Rye crispbread with peanut butter & banana
Wholemeal rye crispbread 20 g · Peanut butter (100% peanuts) 15 g · Banana 100 g
237 kcal · 7.6 g protein · 7.2 g fibre
Almonds & an orange
Almonds 25 g · Orange 150 g
210 kcal · 7.1 g protein · 5.8 g fibre

In short

WHO states that approximately 38 % of cancers can currently be prevented by avoiding risk factors such as tobacco, alcohol, unhealthy diet, physical inactivity and air pollution. IARC classifies processed meat as carcinogenic (Group 1) and red meat as probably carcinogenic (Group 2A). This plan follows WHO healthy-diet guidance: plenty of fruit, vegetables and fibre, no processed meat, little red meat, no alcohol.

What official sources say

Approximately 38 % of cancers can currently be prevented by avoiding risk factors. Tobacco use, alcohol consumption, unhealthy diet, physical inactivity and air pollution are risk factors. WHO
IARC classified processed meat as carcinogenic to humans (Group 1) and red meat as probably carcinogenic to humans (Group 2A), mainly based on colorectal cancer. WHO has not yet set a specific intake limit; for this goal the app limits red meat to one meal a week. WHO
Alcohol is an established carcinogen, and there is no form of alcohol consumption that is risk-free. WHO
A healthy diet helps protect against noncommunicable diseases, including cancer. WHO

Key nutrients & daily targets

Shown for a reference adult (40-year-old man, 75 kg, ~2600 kcal). Your plan recalculates these for your age, sex and weight.

NutrientDaily targetBasis
Fruit & vegetables400 gWHO: at least 400 g of fruit and vegetables a day (potatoes do not count) WHO
Dietary fibre25 gEFSA Adequate Intake 25 g/day for adults; WHO (2023) recommends at least 25 g/day of naturally occurring fibre WHO
Salt< 5 gWHO: less than 5 g per day WHO

Foods ranked by nutrient content (14)

Ranked by how much of the daily target one normal portion provides (nutrient values: BLS 4.0 / USDA FDC), plus authorised claims the food qualifies for.

Kale · 100 g
Dietary fibre: 8.4 g (34 %)Fruit & vegetables: 100 g (25 %)
Evidence
Broccoli · 150 g
Fruit & vegetables: 150 g (38 %)Dietary fibre: 4.5 g (18 %)
Evidence
Cauliflower · 150 g
Fruit & vegetables: 150 g (38 %)Dietary fibre: 4.3 g (17 %)
Evidence
Pear · 150 g
Fruit & vegetables: 150 g (38 %)Dietary fibre: 4.2 g (17 %)
Evidence
Kidney beans, canned, drained · 120 g
Dietary fibre: 13.5 g (54 %)
Evidence
Apple · 150 g
Fruit & vegetables: 150 g (38 %)Dietary fibre: 3.4 g (14 %)
Evidence
Brussels sprouts · 120 g
Fruit & vegetables: 120 g (30 %)Dietary fibre: 5.3 g (21 %)
Evidence
Orange · 150 g
Fruit & vegetables: 150 g (38 %)Dietary fibre: 3.3 g (13 %)
Evidence
Strawberries · 150 g
Fruit & vegetables: 150 g (38 %)Dietary fibre: 3 g (12 %)
Evidence
Green beans · 150 g
Fruit & vegetables: 150 g (38 %)Dietary fibre: 2.8 g (11 %)
Evidence
Mango · 150 g
Fruit & vegetables: 150 g (38 %)Dietary fibre: 2.5 g (10 %)
Evidence
Chickpeas, canned, drained · 120 g
Dietary fibre: 11.8 g (47 %)
Evidence
Green peas, frozen · 100 g
Fruit & vegetables: 100 g (25 %)Dietary fibre: 5.3 g (21 %)
Evidence
Aubergine (eggplant) · 150 g
Fruit & vegetables: 150 g (38 %)
Evidence

Example day from a lower cancer risk factors plan

Generated automatically for the reference adult. Your plan adapts portions, diet type and allergies.

Breakfast
Tofu scramble with peppers, mushrooms & toast
Tofu 250 g · Red sweet pepper 80 g · Button mushrooms 80 g · Spinach 40 g · Rapeseed (canola) oil 10 g · Wholemeal bread 80 g
Lunch
Wholemeal pasta with tomato, aubergine & mozzarella
Wholemeal pasta, boiled 300 g · Tomatoes 120 g · Aubergine (eggplant) 100 g · Mozzarella 70 g · Olive oil 10 g
Dinner
Mackerel with buckwheat & carrots
Mackerel 160 g · Buckwheat groats (dry) 80 g · Carrots 100 g · Leek 60 g · Rapeseed (canola) oil 10 g
Snack
Rye crispbread with peanut butter & banana
Wholemeal rye crispbread 30 g · Peanut butter (100% peanuts) 20 g · Banana 170 g
Snack
Soya yogurt with walnuts & raspberries
Soya yogurt alternative, fortified 250 g · Walnuts 30 g · Raspberries 100 g

Sources

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