October often brings increased awareness of cancer and the importance of prevention. While there is no diet that can guarantee a person will never develop cancer, the foods we eat and the habits we build over time can be an important part of overall health.

“Research suggests that certain lifestyle habits, including maintaining a healthy weight, being physically active and following an overall nutritious eating pattern, may help reduce the risk of developing certain types of cancer,” says Olivia Thiede, Hy-Vee Corporate Registered Dietitian.

The key word is pattern. Nutrition and cancer aren’t about finding one magical food or eliminating one ingredient. Instead, think about what your overall diet looks like over weeks, months and years.

“When we talk about nutrition and cancer, I want our customers to think about patterns rather than individual foods,” Thiede says. “It is much more meaningful to look at what your diet generally looks like over weeks, months and years than to focus on one specific food and its potential impact on cancer risk.”

So what does a nutritious eating pattern look like?

Start by making plant foods a regular part of your meals. Fruits, vegetables, whole grains, beans, lentils, nuts and seeds provide fiber and a wide range of vitamins, minerals and other beneficial antioxidants. Eating a variety of these foods can help support digestive and overall health while making meals more nutrient-dense.

Protein is important, too. Include a variety of sources such as fish, poultry, eggs, beans and other plant proteins. At the same time, consider limiting processed meats such as bacon, sausage, hot dogs and deli meats, which have been associated with increased colorectal cancer risk. Red meat doesn’t necessarily need to disappear from the menu, but moderation and a focus on quality sourcing are worthwhile goals.

Other lifestyle choices matter as well. Maintaining a healthy weight, staying physically active and limiting alcohol can all be part of a lifestyle that supports lower cancer risk. None of these habits provides a guarantee, but together they contribute to a healthier overall pattern.

Perhaps most importantly, don’t let the search for the “perfect” cancer-prevention diet become overwhelming. There is no need to completely overhaul your eating habits overnight. Add another serving of vegetables to dinner. Choose whole grains more often. Swap processed meat for chicken, fish or steak. Keep fruit, nuts or other nutritious snacks available. Small improvements repeated consistently can have a much greater impact than a short-lived restrictive diet.

“When it comes to nutrition and cancer, there is no one food or diet that can guarantee someone will never develop cancer,” Thiede says. “Cancer is complex, and many factors can influence risk. However, our everyday habits—including what we eat and drink—can play a role in our overall health and may help reduce the risk of certain cancers.”

For those undergoing cancer treatment, the nutrition conversation can look very different. Treatment may affect appetite, taste, digestion and energy levels, making foods that were once enjoyable difficult to tolerate.

“During this time, I encourage individuals to take the pressure off trying to eat perfectly and instead focus on finding foods they can tolerate while getting adequate calories, protein and fluids to support their body through treatment,” Thiede says.

Nutrition is only one piece of the cancer puzzle, but it is one piece we can influence every day. Rather than searching for a miracle food, focus on building an overall eating pattern that supports your health for years to come