Although the rates of cancers such as lung, colorectal, breast and prostate are on the increase around the world, the exciting findings of a scientific report titled Food, Nutrition, Physical Activity and the Prevention of Cancer: a global perspective bring hope that 30 to 40 percent of all cancers can be prevented simply by adopting a healthy lifestyle.
The research produced by the World Cancer Research Fund and American Institute for Cancer Research examines the link between diet and cancer. In general, dietary recommendations were only made where convincing evidence was found.
What should we eat?
What follows are dietary recommendations from the expert report that we consider to be most relevant to people who are two years of age or older.
- Focus on plant foods
Choose mainly a plant-based diet which is rich in fruits, vegetables, legumes and minimally processed starchy foods (such as rice, oats, potatoes, etc). Plant foods are important as they provide dietary fibre, vitamins and minerals. Many have also been found to be rich in phytochemicals (which may provide protection against some cancers).
- Maintain a healthy weight
Avoid being too skinny or too fat. Avoid gaining more than 5kg in adulthood.
- Keep physically active
If you have a sedentary job, include one hour of brisk walking each day and a total of one hour of vigorous exercise for the week.
- Eat more vegetables and fruits
Eat five or more serves of a variety of vegetables and fruits each day. One serve is approximately equivalent to half a cup of vegetables or one piece of fruit or equivalent.
- Eat a variety of other plant foods
Eat seven or more serves of a variety of grains, grain products, legumes, roots and tubers each day. Choose minimally processed foods in preference. Limit refined sugar consumption. Grains and legumes are good sources of plant protein, starch, as well as a range of nutrients and biologically active compounds which seem to provide protection against disease. They also contain dietary fibre. The report defines one serve of a grain product or legumes as approximately two thick slices of bread, two cups of breakfast cereal, half a cup of cooked rice, pasta or legumes or one small potato.
- Avoid alcohol
Alcohol consumption is not recommended. If consumed at all, men should drink less than two drinks per day and women should drink less than one drink per day.
- If eating meat, use small amounts
If eaten at all, red meat should be limited to less than 80g per day. It is preferable to choose fish or poultry and processed meat is best avoided to reduce risk of cancer.
- Use healthy cooking methods
Do not eat charred food. Fish or meats that have been grilled in direct flame, cured or smoked should be used only occasionally, if at all.
- Fats and oils in the diet
Limit fatty foods, particularly those of animal origin.
- Slow down on salt
Limit salty foods and use of cooking salt and table salt. Use herbs and spices to flavour foods. When purchasing processed food look for “no added salt” or “salt-reduced” options.
- Supplements aren’t necessary
Dietary supplements are probably unnecessary and unhelpful for the prevention of cancer in those who follow the above recommendations.
Your say: How many of these recommendations do you follow? How do you maintain a balanced diet? Share with us below…
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