Some recommendations are straightforward: more fruit and veg, less alcohol and meat. But for calcium, it’s more complicated. ransomtech/Flickr, CC BY-NC-SA

If you believe cancer is a disease that strikes from nowhere with little in your control to prevent it, you’d be mistaken on both counts. Most cases of cancer are considered preventable by positive nutrition and lifestyle choices.

Six new nutrition cancer prevention guidelines published today in the Journal of the American College of Nutrition reinforce some sound advice, but also include a surprise or two.

Cancer is a big killer of Australians, and is responsible for 30% of all deaths each year. The “big five” in order of incidence are prostate, bowel, breast, melanoma and lung cancer. Our love of the sun and smoking mostly explain the last two, but it is food, exercise and other lifestyle choices that explain much of a person’s risk of cancer.

So what do these six new cancer prevention recommendations tell us? And how much notice should we take?

1. Eat Plenty Of Fruits And Vegetables

Unfortunately, there is no “cancer prevention superfood”; it is a combination of food variety that gives the greatest benefit.

Alby Headrick/Flickr, CC BY-NC-ND

Why are fruit and vegetables so good? Take you pick from any and all of the following: antioxidants, fibre, phytochemicals and weight control.

One group of vegetables you may care to give a closer look at during your weekly shop, are the dark leafy greens. These include broccoli, spinach, leaf lettuce and kale – foods that are true nutrient powerhouses.