While no single food can prevent cancer, making better food choices can reduce your risk for certain types of cancer.

One common form of cancer in women is breast cancer, but we still know very little about why women get breast cancer. Although there is a need for further study in this area, it may well be that diet can make a difference in preventing this form of disease.

It is a well-known fact that cancer, specifically breast cancer is more common in countries where women have a high average intake of total and saturated fat, animal protein and calories.

Furthermore, women who follow a low-fat diet and eat plenty of vegetables and fruits may lessen their risk for breast cancer, according to a study in the May 1998 issue of The Journal of the American Dietetic Association (JADA).

The study examined the relationship between intake of specific foods — namely meats, vegetables and fruits — with levels of oxidative DNA damage (damage to the genetic material of the cell) in women consuming their own usual diet versus those following a diet low in fat.

The 21 women participating in the study were healthy, but had an increased risk for breast cancer because they had a close relative with breast cancer. All women had damaged DNA from which cancer can potentially develop.

Eat more fruit and vegetables

The question was whether or not a healthier diet could reduce or repair the damaged DNA levels. The study showed that eating more vegetables and fruits, while eating meats in moderation, had a positive effect.

The most significant reductions in DNA damage levels resulted from increased consumption of vegetables, while those who consumed more beef and pork showed higher DNA damage levels.

Although preliminary, these results reinforce what dieticians have been saying all along: eat low-fat, high-fibre foods and increase intake of fruit and vegetables.

Most of us eat too much fat in our daily diets. Fat has more than double the calories than protein or carbohydrates, so the more fat consumed, the more calories consumed.

When calorie intake exceeds calories burned, body fat grows. As body fat increases, oestrogen levels in the tissue increase, and studies have implicated oestrogen in the promotion of growth of breast lesions.

We all need to start watching our fat intake by focusing on lower fat choices and removing visible fats from the diet.

Fibre to fight cancer

Although this is a highly controversial and active area of research, fibre has been under the spotlight in helping us to prevent certain types of cancer.

Foods high in fibre include whole grain cereals, breads, rice, fruits and vegetables, nuts, beans and seeds.

Increase fibre by adding it to casseroles, soups, pasta and salads. Include at least six servings of whole grain breads, cereal and rice, two to three servings of fruit (a serving is one piece or one half a cup) and three to five servings of vegetables (a serving is one half cup cooked or one cup raw) in your daily routine.

Go for oranges, grapefruits, tomatoes, berries...

In addition to fibre, antioxidants may help prevent cancer. Antioxidants, like vitamin C, are found in foods like oranges, grapefruits, tomatoes, berries and potatoes.

Tomatoes are also rich in a bioflavanoid called lycopene — shown to have some protective effect.

Vitamin E is found in whole grain products and green leafy vegetables. Other antioxidants, beta-carotene and vitamin A are found in dark yellow or orange fruits and veggies like carrots, sweet potatoes and melons.

Selenium, another antioxidant is found in brazil nuts, seafoods, liver, kidney, meat, poultry and fruits and vegetables grown in selenium-rich soil.

A vitamin that may also protect against cancer is folate — are you getting enough? Folic acid is found in dark green veggies, lentils, oatmeal and other fortified cereals, and orange juice.

Get active!

Also, it's a good idea to be active most days of the week. Regular physical activity may help reduce your risk for several cancers.

Exercise, along with healthful eating, will help reduce body weight. And, it is well documented that obesity is associated with an increased risk of certain types of cancer such as breast and endometrial cancer.

Heavier women have more fat cells and therefore produce more oestrogen making them more prone to developing cancer as mentioned above. Despite the role of our genes, it is possible that if an overweight woman loses weight, she could cut her chances of developing breast cancer markedly.

High-energy diets and lack of activity promotes obesity and should therefore be avoided.

Diet is not the be-all and end-all cure for cancer, but it's one step you can take against cancer.