The idea of foods to fight cancer is all the rage these days, as people look for ways to either protect against the disease or fight it. Research into foods with cancer-fighting properties is ongoing. So what does an anti-cancer diet look like?

No single food by itself can protect you against cancer. According to the American Institute for Cancer Research (AICR), it is “the synergy of compounds working together in the overall diet that offers the strongest cancer protection.”

So rather than focus on any one particular food, make variety your goal. Evidence shows a diet filled with a variety of plant-based foods, such as deeply colored fruits and vegetables, whole grains and beans, can help reduce cancer risk.

Plant-based foods are loaded with high quality nutrients such as antioxidants, phytochemicals, vitamins, minerals and other health-promoting properties. These foods are also low in calories and high in fiber, which helps you shed excess body fat and maintain a healthy weight — and, in turn, reduce cancer risk.

To get started on an anti-cancer diet, fill your shopping cart with a variety of:

Vegetables – broccoli, cabbage, cauliflower, Brussel sprouts, kale, spinach, tomatoes, beets, carrots, and garlic
Fruits – all types of berries (raspberries, blueberries, cherries), papaya, peaches, mango, apricots and grapefruit
Whole grains – brown rice, oatmeal, quinoa, whole wheat pasta and barley
Lean protein – eggs, salmon, turkey, lean beef and chicken, soy, beans, peas, lentils, nuts (walnuts) and seeds
Water – eight glasses a day. To switch it up, try green tea.
Healthy fats and oils – fish oil, olive oil and flax oil. Avoid saturated fats and processed meats.
For those who are going through cancer treatment, fueling your body with the right nutrients can help boost strength and energy, prevent loss of lean tissue and support the immune system. But some food choices can actually aggravate cancer-related symptoms, so talk with your doctor and dietitian about the right meal plan for you.