From the rich and famous to regular Joes and Janes — cancer touches us all. But what you eat (and how you exercise) can actually help reduce your risk.

Growing Bolder’s registered dietitian and nutrition expert Dr. Susan Mitchell says cancer is not random, something she knows personally. She lost two members of her family and says it’s one of the reasons she’s so passionate about helping families make wise choices when it comes to their health and nutrition.

And it’s not hard! Small steps count, and Dr. Mitchell has several tips for fitting changes into your lifestyle. Foods that can help fight cancer include beans, whole grains, nuts, seeds, fruits and healthy oils. Click play to get some healthy and delicious suggestions for working these fabulous foods into your next meal.