After 10 years of research, the World Cancer Research Fund has released new recommendations for reducing the risk of cancer. The scientific evidence that diet and lifestyle play an important role in whether or not you get cancer is stronger than ever. The new recommendations build on those from 2007. The new recommendations for cancer prevention, as prepared by the panel of experts, read as follows:
1. Maintain a healthy weight
Keep your weight within healthy limits* and prevent weight gain in adulthood.
*By healthy limits we mean a Body Mass Index (BMI) between 18.5 and 24.9 kg/m2.
2. Get moving
Make exercise part of your daily life – walk more and sit less.
3. Eat a lot of whole grain products, vegetables, fruit and legumes
Make whole grain products, vegetables, fruit and legumes, such as kidney beans and lentils an important part of your daily diet.
4. Eat as little fast food and other processed foods as possible that are high in fat, starch or sugar
Restricting these products will help you consume fewer calories and keep your weight healthy.
5. Limit eating red and processed meat
Eat little red meat, such as beef, pork and lamb. Eat little or no processed meat.
6. Drink as few drinks with added sugars as possible
Drink mostly water and unsweetened drinks.
7. Drink as little alcohol as possible
It is best not to drink alcohol to prevent cancer.
8. Don't take dietary supplements for cancer prevention
Try to get the nutrients you need only from food.
9. For mothers:breastfeed your baby if possible
Breastfeeding is good for both mother and child.
10. After a cancer diagnosis:follow our recommendations, if possible
Consult with your healthcare professional what is best for your situation.
And also very important:
To reduce your risk of cancer, it is also important not to smoke. Avoid exposure to tobacco and too much sun.
By following these recommendations you will get less salt, saturated fats and trans fats. This can also help you prevent other diseases, such as cardiovascular disease and diabetes.
