The Following is the “Advice to Individuals” presented in the report, The Nutrition and the Prevention of Cancer: A Global Perspective.
Based to analysis of more than 4500 research studies, these guidelines present currently available advice on actions to take to lower cancer risk.
|The information were provided by the American Institute of Cancer.
Choose predominantly plant-based diets rich in a variety of vegetables, fruit, pulses (legumes) and minimally processed starchy staple foods.
Avoid being underweight or overweight and limit weight gain during adulthood to less than 5 kg (11 pounds).
If occupational activity is low than moderate, take an hour’s brisk walk or similar exercise daily, and also exercise vigorously for a total of at least an hour in a week.
Eat 600-800 grams (20-30 ounces) or more than seven portions(servings each day) of a variety of cereals(grains), pulses(legumes), roots and tubers. Prefer minimally processes foods. Limit consumption of sugar.
Alcohol consumption is not recommended. If consumed, limit alcohol drinks to less than drinks a day for men and one for women.
If eaten at all, limit intake of read meat to less than 80 grams(3 ounces). It is preferable to choose fish, poultry and meat from non domestic animals in place of read meat.
Limit consumption of fatty foods, particularly those of animal origin.
|Recommendation 8Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season foods.
Do not eat food which, as a result of prolonged storage at ambient temperatures, is liable to contamination with mycotoxins.
Recommendation 10Use refrigeration and other appropriate methods to preserve perishable foods as purchased and at home.
When the levels of additives, contaminants and other residues are properly regulated, their presence in food and drink is not known to be harmful. However, unregulated or improper use can be a health hazard, this applies particularly in economically developing countries.
Do not eat charred food. For meat and fish eaters, avoid burning of meat. Consume the following only occasionally: meat and fish grille in direct flame; cured and smoked meats.
For those who follow the recommendations presented here, dietary supplements are probably unnecessary, and possibly unhelpful, for reducing the risk of cancer.