More veggies, less alcohol
A new report by the World Cancer Research Fund (www.wcrf.org) has found that dietary changes are essential to reduce the risk of cancer. Here are the recommendations based on the Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective (2007) report.
1 Be as lean as possible without becoming underweight
2 Be physically active for at least 30 minutes every day.
3 Limit consumption of energy dense food (foods high in fats and/or added sugars and/or low in fiber) and avoid sugary drinks.
4 Eat more of a variety of vegetables, fruits, whole grains and pulses (the edible seeds of legumes—peas, beans and lentils).
5 Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
6 If consumed at all, limit alcoholic drinks to two for men and one for women per day.
7 Limit consumption of salty foods and foods processed with salt (sodium).
8 Don’t use supplements to protect against cancer.
9 It is best for mothers to breastfeed exclusively for up to six months and then add other liquids and foods.
10 After treatment, cancer survivors should follow the recommendations for cancer prevention.
11 Do not smoke or chew tobacco.
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