1. Be as lean as possible without becoming underweight. Weight gain, overweight and obesity increases the risk of a number of cancers, including bowel, breast, prostate, pancreatic, endometrial, kidney, gallbladder, oesophageal, and ovarian cancers.
2. Be physically active for at least 30 minutes every day. Physical activity decreases the risk of colon, endometrial, and postmenopausal breast cancer. As fitness improves, aim for 60 minutes or more of moderate, or for 30 minutes or more of vigorous, physical activity every day.
3. Avoid sugary drinks and limit consumption of energy-dense food. Foods that are high in fats, added sugars, and/or low in fiber, such as many fast and convenience foods, as well as sodas and energy drinks, promote weight gain that is associated with a higher cancer risk.
4. Eat more of a variety of vegetables, fruits, whole grains, and pulses such as beans.
5. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
6. Limit alcoholic drinks. Limit consumption to no more than two drinks a day for men and one drink a day for women.
7. Limit consumption of salt and avoid moldy grains and cereals. Limit consumption of processed foods with added salt to ensure an intake of less than 2.4g sodium a day. Do not eat moldy cereals (grains) or pulses (legumes).
8. Where possible, aim to meet nutritional needs through diet alone, instead of using supplements to try to protect against cancer.
9. It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods. Babies who are breastfed are less likely to be overweight as children or adults.
10. After treatment, cancer survivors should follow the recommendations for cancer prevention. Follow the recommendations for diet, healthy weight, and physical activity from your doctor or trained professional.
As regards fruit and vegetables:
It comes down to this: Fruit and vegetables have less fat, more fiber, and more cancer-fighting nutrients. These three elements work together to support your immune system and help your body fight off cancer. Currently, most people are falling short of the recommended daily minimum of five servings of fruit and vegetables. In fact, most of us need to double the amount we currently eat to stay healthy and help prevent or fight cancer.
I agree with the recommendations, but I wonder. If every American wanted to eat this way, do we have the fruit and vegetable growing, harvesting, and shipping capacity to make it all possible?
No comments:
Post a Comment